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12 Changes to Make When You Feel a Lack of Energy and Motivation

12 Changes to Make When You Feel a Lack of Energy and Motivation

Do you ever feel tired of feeling tired? It’s like you get up in the morning and instead of feeling rejuvenated like the people from the TV commercials, you drudge the sound of your alarm and hit it like Ted Williams hits a baseball.

The worst thing is that you have work that needs to be done and you literally can’t afford to slog throughout the day. But there are ways how you can fix that. Since your body is a holistic being, the change in one area will affect a plethora of changes in the other ones. So that’s why these changes will make you feel energetic and motivated to push the day.

The changes affect one of the four crucial categories of every single person:

  • Physical
  • Emotional
  • Intellectual
  • Spiritual

So let’s start to make these changes if you feel a lack of energy and motivation:

Physical

1. Daily walks

Most of us do work which requires us to sit for a long time in uncomfortable chairs. The human body isn’t designed for that. So take 10-30 minutes every single day and just go for a walk. It will help your body stay healthy.

And if you think you don’t have time for that, you can invite a person with whom you need to have a meeting and go for a “walking meeting.” You basically go for a walk and have the meeting in that kind of setup.

There are no excuses which would prevent you from doing this activity – it’s light, easy, and short. But at the same time, provides the much-needed boost to energy for your body.

2. Take a nap

If you think that the kids in the pre-school are foolish to take afternoon naps, you are missing out on a great energy boost. A mere nap of 20-30 minutes boosts your focus, lets your “smart” brain refocus and prepare you for more work that you need to do.

All the biggest performers in the history took naps because their work required immense amounts of cognitive focus which drains you of energy. That’s why naps are important.

3. Stretch

Sometimes, all you need is to stretch your body for two minutes. When you’re stiff, especially if you don’t exercise in the morning, your body still didn’t wake up. So it’s important to let loose all the body parts and allow a non-disrupted flow of energy throughout it.

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This will make the blood flow better, especially coming to your head which needs to focus on demanding cognitive tasks. So stand up from your chair and stretch yourself out because it will make you more energized. You can also try these simple stretches in your office.

Emotional

4. Eat what fills the head and the stomach

I didn’t put food in the physical part because for most of us, the relationship with our food is emotional and there is a big reason for that. The sugar-heavy saturated food makes us high at the moment but then comes the low and you lose all energy to do anything at 11 am which is absurd.

When you start thinking about food, start thinking about usability and pick the one which you can use the most. High fiber, protein food will fill your stomach but your brain as well and you won’t be tired after it.

5. Call a friend

Relationships play a major part in our lives. They are the main source of our happiness and our entire species is called a social animal. So when you get down and low, one of the best energy boosters is actually going into a social environment and just having a good time.

Social circles tend to pump the energy back into us even when we think we have no energy left for anything.

If you are at work and there are no “water cooler” talks around, simply call a friend on the phone and talk with him for a minute. Don’t message him, simply give a call and talk over the phone.

6. Play a game

Do you know that most CEO’s reported that they play games to be more productive. Sounds a bit paradoxical, but when you take into the account the nature of games, you understand the reasoning behind it.

Games are old as human civilization itself and even though we fail at around 80% of the games that we play, we still enjoy playing them.

Playing a simple game of, let’s say, Minesweeper can make you feel more productive and energized. So don’t think of games as energy wasters, think of them as energy amplifiers.

Intellectual

7. Play some music in the background

It doesn’t matter if it’s only white noise in the background or classical music or pop songs, music does wonders to us regarding energy and motivation.

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You know what works best for you and during which time and this only serves as a reminder that sometimes you need some music in life to make magic happen. Here’re some nice motivational songs you can try: 30 Inspirational Songs that Keep You Motivated for Life

P.S. I was listening to Dragon Ball- Cha La (German version) while writing this. There is just something super motivating, inspiring, and energizing in that song for me which forces me to write until my hands bleed.

8. Books

The stimulus provided by books help you regain focus for a longer period of time. So you should start reading some (if you already don’t).

In the beginning, people can’t read more than a couple of pages of a book without falling asleep. That’s perfectly fine because your brain is readjusting to the focus necessary to read through tens of pages of a book.

After a month of reading books daily (20 pages per day will suffice)[1], it will be way easier for you to stay focused and energized at work because you will have trained your brain to stay sharp and focused for a longer period of time.

9. Change frames and perspectives

Frames are a powerful weapon in hands of people who know how to use them. When you encounter a problem or a challenge which makes you stop before you even start, the problem isn’t in the task itself but in the way you approach (frame) that kind of task.

Doing a gym routine of six exercises with 4 repetitions each becomes way easier when you think about it in terms of levels in a game. You start a quest to level up your physical attributes of strength and stamina, and each rep brings in more experience which makes you level up at the end of the gym routine.

Whenever something brings your energy down or makes you feel unmotivated, try to look at it from a different angle.[2] When you change your relationship with a problem, it stops being a problem.

Spiritual

10. Meditation

Taking just a minute to breathe in and out, focusing and letting go of your thoughts through meditation and mindfulness can bring your energy levels back up in an instant.

Meditation has been used for thousands of years as a stress reliever, happiness bringer, and energy booster. If you are working in a crowded office, find just a minute of quiet and alone time to meditate and you will see major differences in your energy and motivation levels.

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11. “Get in zone” ritual

Most people today call it “flow”. It’s about finding the sweet spot between boredom of menial tasks and the anxiety of tasks for which we are incompetent.

When you get yourself in the zone, you distort time and gain massive focus and energy to do anything which is in front of you. Runners use the term “runners high” for this.

I used to be a gamer and I could sit in the chair for 10 hours playing the game without moving a muscle or even flinching. The immense focus and energy I summoned for that were incomparable with everything else in my life.

It’s not that we don’t have the energy and motivation, it’s just that we don’t have a clear path of summoning it (yes, I just used a gamer reference). Flow provides us with that path.

12. The power of now

Whenever we’re doing something, we are always thinking about the next thing that we have to. This makes us constantly chasing something which is in the future and is never quite here.

You are working on a task for a client at the moment, but you’re constantly thinking about the meeting that you have in three hours.

When you come to the meeting, you are constantly thinking about having to go to the gym in two hours.

When you come to the gym, you are constantly thinking about dinner with your wife and kids.

When you start dinner with your family and kids, you constantly think about the report that you need to send before you go to bed.

When you get in bed, you think about the things that you need to do in the morning as soon as you wake up.

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And this perpetual cycle keeps going and going until you are out of breath, energy, motivation to do anything.

The point is to stop and be in the moment — enjoy the power of now. It provides so much rejuvenation to simply look at a tree and think about nothing except that tree. When you live in the moment, it not only brings energy but conserves the one which you would spend thinking and worrying about the future things that you need to do.

Small Changes Bring Big Results

All of these changes don’t seem like a big deal when you read about them. But in practice, they make massive results especially if you can combine them. The big results come only from an accumulation of small things so the sooner you start working on them, the sooner you will see the results in bigger energy levels and motivation.

The small changes in the physical domain include taking daily walks, napping, and stretching.

The small changes in the emotional domain include eating the right kind of food, talking with friends, and playing games.

The small changes in the intellectual domain include listening to music, reading books, and changing frames/perspectives.

The small changes in the spiritual domain include meditation, getting in the zone/flow, and being the moment (having the power of now).

Small changes, big results.  What are you waiting for?

Featured photo credit: Seth Doyle via unsplash.com

Reference

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Bruno Boksic

An expert in habit building

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Last Updated on January 24, 2020

10 Good Habits To Have in Life To Be More Successful

10 Good Habits To Have in Life To Be More Successful

Habits are behaviors and patterns that you showcase by default. They enable you to carry out crucial activities like taking a shower, brushing your teeth, getting prepared for work.

Interestingly, you follow this routine every day without considering them. Your unconscious habits create room for your brain to perform more advanced activities like problem-solving and choosing what book to read.

Everyone has habits, and several of those habits are activated every day. I would classify them into three groups:

  • The first category includes the habits that you hardly notice as they have become a major part of your life- such as brushing teeth or wearing clothes.
  • The second category comprises good habits to have to be more successful-like eating healthily, exercising your body and reading books.
  • The last group consists of those habits that are harmful-like procrastinating, smoking or overeating.

Habits are fundamental to becoming successful in life — or probably ending up a failure. Yet, as significant as habits are, some lack the knowledge of their capabilities.

Habits are default activities that you engage in without giving an afterthought. They are automatic behavioral or mental activities. They help you carry out some actions without exerting too much energy. They simplify your life.

Several people aspire to break bad habits. For instance, some people diet to stop overeating. They exercise to reduce obesity. Habits can hinder or impact your performance and productivity.

That’s why I would share 10 good habits to have to be more successful in life.

1. Begin Your Day with Meditation

I recommend mindful meditation early in the morning. This practice helps you to be in the present moment. Consequently, it enables you to be mindful of challenging situations during the day.

Different stressors may trigger as you go through the day; meditation helps you to remain calm before taking on the challenges.

Personally, it helps me to devise strategies and think about ideas. Meditation is a good habit to have if you want to be connected to what’s significant in your life.

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2. Be Grateful for What You Have

Sometimes, you waste time thinking of what’s not enough. You become immersed in those daunting challenges. However, challenges justify the presence of hope. When you have life, you have expectations. You will be free from challenges when you are six feet under. The only strategy you have to stop focusing on your problems is to focus on what you have.

Gratitude is a time-tested pathway to success, health, and happiness. It redirects your focus to what you have from what you lack. Here’s what James Clear does every day,[1]

“I say one thing I’m grateful for each day when I sit down to eat dinner.”

3. Smile

Can you pause and smile before you continue reading this?

Now here is what just happened based on research conducted by the Association for Psychological Science; you set a pace for living a happier life when you smile. A genuine smile or what’s called a Duchenne smile is a good habit to have if you want to find spiritual, emotional and mental peace of mind.[2]

Smiling induces the release of molecules that function towards fighting stress. The physiological state of your body determines the state of your mind. When you slouch or frown, your mind takes cues relating to unhappiness and depression. But, once you adjust yourself by putting up a smile, you begin to feel a new level of excitement and vibrancy.

Can you smile again?

4. Start Your Day with a Healthy Breakfast

Starting your day with a healthy breakfast is a good habit to have and forms a crucial part of your life. Nevertheless, about 31 million Americans skip their breakfast each day.[3]

If you are fed up hearing that breakfast is a crucial component of your day, you are only fighting the truth. If you want to become more successful, you need to ‘break your fast’ with healthy foods every morning.

This habit is not difficult to form if you usually rush out the door every single morning. You can wake up earlier to fix yourself a meal so you don’t break down during the day.

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Get inspired by these 20 Healthy Breakfast Choices That Will Save You Time.

5. Exercise Daily

One of the good habits to have is to exercise your body and muscles every day. You don’t have to run a marathon or lift a weight. You only need to engage in less strenuous activities that oxygenate your blood and inject endorphins in your body.

Jack Dorsey, the CEO of Twitter, classified exercise as a good habit to maximize his already jam-packed schedule.[4] He said,

‘I wake up by 5, meditate for 30 minutes, seven-minute workout times three, make coffee, and check-in.’

He said on Product Hunt that he follows this routine every day as it gives him a steady-state that empowers him to be more productive.

6. Manage Your Time as You Manage Your Finance

Another good habit is the act of managing your time effectively. This goes a long way to impact your achievement.

Time management is what separates the successful from the rest of the world as we all possess the same amount of time. How you leverage time determines your potential to succeed in life.

So how do you manage your time effectively?

Here’s Jack Dorsey’s recommendation in one of the Techonomy events;

“I accomplish effective time management by theming my days and practicing self-discipline. These themes help me handle distractions and interactions. If a request or task does not align with the theme for that day, I don’t do it. This sets a cadence for everyone in the company to deliver and evaluate their progress”.

And this is Dorsey’s weekly theme:[5]

  • Monday – Management
  • Tuesdays – Product
  • Wednesday – Marketing and growth
  • Thursdays – Developers and partnerships
  • Fridays – Culture and recruiting
  • Saturdays – Taking off
  • Sundays – Reflection, feedback, strategy, and preparing for Monday

No wonder he was able to run two companies when others were struggling with one job.

7. Set Daily Goals with Intentions

Everyone has goals. It may relate to business or personal life. The truth is, we’re all tending towards a particular direction or another. Nevertheless, while long-term goals can offer you direction, it’s your daily goals that you establish that help you develop short-term goals that are essential for your success.

Long-term goals may not give you the motivation you need to keep on. But when you implement your short-term milestones daily, you become fired up, and you can overcome the challenges that come with taking on bigger tasks.

Here’s the main truth:Successful people don’t set goals without establishing their intentions. According to Jennifer Cohen of Forbes,[6]

“What helps you to achieve your desired expectation is ensuring intentions accompany your daily goals.”

Be intentional about your daily goals!

8. Seek Inspiration

It is usually difficult to be inspired for a considerable length of time. Sometimes, you become discouraged and feel like giving up on your goals when things are not working out as intended.

A practical approach to stay on top of the situation is to inspire yourself each day. When you wake up in the morning after meditation, watch some motivational videos, and let the story of great leaders inspire you.

Establish what Anthony Robbins called the ‘hour of power.’ Determine how many minutes you spend but make it count. Inspiration is the fuel for achievement because when you can conceive it in your mind, you can accomplish it.

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Michal Solowow, an investor and the founder of Mitex, a construction company puts it this way,[7]

“The problems I encounter in everyday life motivates me to find solutions. This is a self-propelling mechanism. becoming a billionaire was never a motivating factor.”

9. Save Steadily, Invest with All Prudence

I can exhaust the good habits to have without talking about saving and investing. Most times, you overlook the significance of saving for the future when you are living in your present moment. According to CNBC, a $1000 emergency will propel several Americans into debt.[8]

However, it is not enough to save, and you must invest your fund and be wise with it. If you pay attention to this now, you will set yourself for a life of success in the future. Ensure you save at least six months in your emergency account so you can be prepared for any future emergency.

10. Budget and Track Your Spendings

Benjamin Franklin warned of taking the precaution of little expenses. He said,

“A small leak sinks a great ship.”

It is easy to discard little expenses, but the truth is they always add up. This happens when you fail to budget.

Budgeting is a good habit to have, which can impact your financial life significantly. The money you spend on extravagant lifestyles can be saved and invested in your future.

The Bottom Line

Endeavor to cultivate these good habits to have to become more successful as you journey through life. The quicker you cultivate them, the faster you achieve your goals.

More About Habits

Featured photo credit: Andrijana Bozic via unsplash.com

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Reference

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