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Want to Feel More Energized Throughout the Day? Start With This

Want to Feel More Energized Throughout the Day? Start With This

Do you feel busy and tired or exhausted all the time? Or, do you have trouble making the most of your time because you struggle to stay alert during the day?

Whether it’s due to a lack of sleep or your mind being overly preoccupied, many of us wish we had more energy and concentration to get through our day.

Some of us choose the coffee route, downing cups of coffee throughout the day to stay alert and productive. Others choose to sleep the weekend away in hopes of ‘recharging’ our bodies.

But what if I told you that these are all temporary, if not ineffective, ways of boosting energy?

Starting Your Morning on the Right Note

Instead, if you truly wish to be more productive on a day to day basis, you need to find a sustainable way of renewing your body’s energy levels daily. And it’s actually really simple.

It starts from the moment you wake up. That’s right, did you know that starting the morning on the right note will determine how productive you are for the rest of your day? Yet, many people don’t see the importance or need to have a morning routine.

Most mornings, we wake up likely still feeling tired from the night before, and we may even struggle to get out of bed. If you hit snooze, you end up rushing when you finally wake.

To many, getting up and out of bed is really all that is needed every morning. But how you wake up each day and your morning routine or lack thereof, dramatically affects your levels of success in every single area of your life.

Introducing the Morning Routine

Hal Elrod, ultramarathoner and author of The Miracle Morning says that focused and productive mornings carry over to successful days, and ultimately successful lives. This is because having a routine creates structure, eliminates distractions, and eventually forms a habit where it becomes automatic, so that you don’t even have to think about it. Another great reason to create a morning routine is to avoid mental fatigue.

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We often struggle to get through the day because we only have a certain amount of energy and willpower when we wake up each morning, and it slowly gets drained away with decisions as the day goes by. This is especially true if you’re making hundreds of small decisions in the morning that will affect how you make decisions for the remainder of the day. It’s no wonder you’re struggling to focus in the office by 4pm. So, with this in mind, try and have the first hour of your day vary as little as possible regarding routine.

Next, I’ll show you how to implement an ideal morning routine that will allow you to systematically get through the morning quickly and effortlessly. It’s a framework to help you plan and prioritize different actions that will help you to feel energized and conserve as much energy as possible for the rest of the day (where the real action takes place).

But bear in mind, it’s not a schedule. Instead, it’s about finding the best order to do different actions, that will help you feel more energized throughout the day to give you maximum productivity.

Prepare Your Body

So let’s start with the first part of the morning routine – preparing your body. Preparing your body in the morning means jump starting your body’s engine so that the energy that you have accumulated from your sleep is ready to be unleashed for the day ahead.

A common belief is that if you get enough sleep you will automatically feel refreshed the next morning. But, I’m also sure that many of you are aware this isn’t always the case.

So what I want to show you is that there are other concrete steps that you can take every morning to get your body and energy levels started.

Take a runner for example. Before a race, a runner usually warms up, maybe with a leisure run or something to get their muscles and body ready for the actual competition. So similarly, after a good night’s sleep, our body has a build up of energy that is ready to be used for the new day. But, if we don’t ‘warm up’ or jump start our engine, we will not be able to effectively use that energy.

The benefits of preparing your body when you awake are that you become more alert, your body’s metabolism starts kicking, and you are able to use your energy more effectively. We’ve condensed 7 key actions that you can incorporate into your morning to awaken your body for the day ahead.

1. Wake up on time

The first is to wake up on time everyday. This helps you to regulate your sleep cycle with your body’s internal clock.

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2. Open your curtains

Next, open your curtains the moment you get up. Natural light exposure helps to kickstart your body’s internal clock.

3. Make your bed

It’s as simple as that! Making your bed not only ensures you’re out of bed, but it also demonstrates discipline and order.

4. Rehydrate your body

The fourth action to take, an important one that is often neglected, is to rehydrate your body with at least 2 glasses, or 16 oz of water, the first thing after you walk out of your bedroom. Staying hydrated not only helps to kickstart your metabolism, but more importantly, after 6-8 hours without any liquid your body needs to rehydrate.

5. Do some light stretches

Once rehydration is out of the way, next do some light stretches or a quick 10 minute workout. Morning stretches or a light workout helps to wake you up from grogginess and limber up. A little physical activity also improves mental health, and reduces tension or body aches that might have developed from the days before.

6. Hop into the shower

Once you’re done with your light workout, it’s time to hop into the shower! I know this may sound almost redundant, but you’ll be surprised to find that some people do not take showers in the morning! Instead, they may take them at night before bed.

Taking a shower in the morning helps your body to wake up and it’s always good to start the day feeling and smelling fresh!

7. Have a good breakfast

Last but not least, before you leave for work, it’s important to have a good breakfast. Eating a nutritious breakfast will no doubt help to give an added boost to your energy levels.

Also, you won’t be famished when it’s near lunchtime which means you will have better control of not overeating during lunch.

Organizing Your Mind

What we’ve just gone through are ways to prepare your body physically in the morning. But there’s a little more that you can do to ensure you get the most of your day without feeling sluggish or exhausted. And that is learning to organize your mind–thoughts, actions and outstanding plans, so that your energy is prioritized for the day.

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A common mindset that many people have is to just take things as they come, or wing-it throughout the day. But did you know that simply taking an extra 3-5 mins every morning to do intentional reflections and planning for the day can save you hours later in the day?

It also gives you motivation and additional drive to do more with the day ahead. Every minute spent in planning saves as many as ten minutes in execution. So if it takes about 10 to 12 minutes for you to plan out your day, this small investment of time will save you up to two hours in wasted time and diffused effort through the day.

1. Start by doing a 5 minute reflection.

This can be done while you’re having your breakfast if you want to save on time. Reflecting helps you to clear your mind, and allows you to think about the long term goals that you’ve set for yourself. Use this time to ask yourself if you’re nearer to achieving those goals.

Write down your thoughts if need be, as it’s a stream of consciousness of whatever is on your mind, and essentially a brain dump on ideas for business, life, and other decisions. Whatever you want to clear your mind of will get your brain working and thinking more creatively.

Once you’re done, the next thing to help clean up in your mind, is to look over your to-do list. If you have a digital to-do list on your mobile device, scan through it to see what are the tasks that you need to accomplish today.

Are there any existing errands or tasks not yet complete? Prioritize them so you can see what is most urgent. This will only take a minute or two to declutter.

2. When that is done, you can now plan out your day.

Always put the most important task first so that you ensure it gets done. Try not to book any meetings or appointments until late in the afternoon if possible, as your mornings are usually the sacred hours of peak productivity.

You want to be able to use the full bar of energy you have, and the morning caffeine (if you drink coffee) towards the most important tasks.

3. Once you’ve completed the sorting and organizing, it’s time to do some leisure reading.

This can be a quick 15-20 minutes of catching up on the daily news, browsing articles online or reading a book. By doing some reading in the morning, you’re fueling your mind with knowledge and inspiration.

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Reading books on mindset, personal growth, and business for example, can also give you inspiration and gets your creative juices flowing for the day.

If you don’t feel like you have the time to do this at home, try doing it while commuting to work if you take the public transport. If you walk or drive to work, you can try listening to podcasts or audiobooks as an alternative.

4. Before you leave the house, pack healthy snacks to take to work.

As trivial as this may sound, being prepared is part of organizing your mind to ready yourself for the day ahead.

Having snacks at the office will help to fill in your pre and post lunch gaps, and that will help ensure you have a constant supply of energy throughout the day and avoid afternoon slump.

5. Lastly, leave plenty of time for your daily commute.

Leave room for potential traffic delays or transportation breakdowns so that you don’t come in to work feeling flustered or rushed, as that will dampen your mood, which is a big energy sucker.

Kickstart Your Day with the Right Routines

I hope you’ll agree that having a morning routine is the best way to kickstart and ensure that you have a constant flow of energy to help you stay productive throughout the day.

With every new routine takes practice and time, you may want to do a little bit of trial and error with the suggested routine to get comfortable with it.

Having a constant flow of energy is vital to help you stay alert and in control throughout the day. Don’t miss out on the opportunity to do more just because you’re lacking in energy or concentration.

Besides having a morning routine, there are other routines that you can try throughout different times of the day that will help you to generate or conserve energy.

As your productivity is closely associated to your energy levels, it’s important to find new ways of keeping your body energized. If you’d like to learn about the other routines, why not subscribe to our newsletter today?

Featured photo credit: Japheth Mast via unsplash.com

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Leon Ho

Founder & CEO of Lifehack

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Last Updated on July 3, 2020

6 Things To Do Every Day To Ensure You Stick To Your Goals

6 Things To Do Every Day To Ensure You Stick To Your Goals

Sticking to your goals can sometimes be challenging. We all want better health, better careers, and better jobs, and we want to cast an impression on everyone that we are living fulfilled lives.

Yet to reach our goals and make every minute of our time count requires commitment, consistency, and hard work. Setting goals is one thing, but sticking to them is another. We have to observe certain daily practices if we want to get the best out of ourselves.

Here are 6 things that you have to ensure daily to reach your goals.

1. Involve Others

You have to be accountable for the actions you are committing yourself to. Involve everyone around you, get them engaged, and talk to them on how they can help you accomplish your goals.

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When you involve others you feel, you have a responsibility towards them as well as yourself. Every day, make sure you are accountable for sticking to your goals. By joining groups or engaging others, you have more motivation to reach your goals.

For example, if you want to read more, try joining a book club. If you want to be a better entrepreneur, join an entrepreneurial organization.

2. Visualize the Rewards

Reaching a goal can be challenging and sometimes, it can be overwhelming. When the journey becomes tough and difficult, try to stick to visualizing your successes every day.

Wake up to visualize what rewards you will get from sticking to meeting your goals. If you want to lose some pounds, visualize yourself already underweight and benefiting from being underweight. The mind has a way of channeling your body and intentions to sticking to your goals and reaching them.

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3. Break Down Your Goals

Try to break down your goals into tiny chunks. The smaller the size of the goals, the more willing and prepared you are to meet them.

For example, if you find it difficult to get out of the house and take a workout at the gym, why not try to break the goal into making sure you are always dressed for the gym daily? By doing this, you demonstrate that you are moving in the right direction, and you can keep this momentum so you can meet the larger goal.

4. Reward Yourself

For every progress you make daily towards reaching your goals, try to vindicate and reward yourself. By doing this you appreciate yourself and the hard work you have put in for the day.

When you reward yourself, you program yourself to benefit from a larger reward in the future. You also propel yourself to gain daily rewards, which can be enticing and motivating. Rewarding yourself serves as a form of positive reinforcement that reinforces your mind and behavior to stick to your goals and stay motivated.

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5. Measure Your Progress

It is easy to become frustrated when you are not getting instant results. Change can be slow and rewards are not always immediate. Still, progress can be measured even in tiny bits, so take time to look back at where you are coming from.

You don’t have to feel depressed about not making that major progress in an instant. But when you journal or snap pictures to document your progress, no matter how small, you will feel grateful and elated to see what difference you have made from where you are coming from up until now.

6. Believe in the Possibilities

If you don’t even believe in the possibility of reaching your goals, how can you expect yourself to stick to your goals in the first place?

By believing in the possibilities of accomplishing a goal or task, you increase your chance of reaching it and eradicating whatever roadblocks or challenges you may face. Believe in what you can achieve.

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What self-belief has over self-control is that while self-control can be depleted but self-belief cannot. We all have an enormous reservoir of how much we can believe in ourselves.

With believing in ourselves comes perseverance, determination, and desire to reaching our goals. Every day, understand that what you need to keep going is your belief toward achieving your goals. Your goals are reachable if you think you can reach them!

Final Words

Due to circumstances in life, people tend to abandon some of their goals in life. You may also feel this way sometimes. In that case, just come back to this article and remember the 6 ways you can help yourself stick to your goals.

People don’t always reach their goals, but you will never know if you can reach them if you don’t stick to them in the first place. As long as you stick to your goals, there will always be the possibility of you achieving them!

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Featured photo credit: Kelly Sikkema via unsplash.com

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