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Published on December 21, 2018

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

More by this author

Bruno Boksic

An expert in habit building

11 Important Things to Remember When Changing Habits How to Break Bad Habits (The Only Effective Way) How to Build a Good Bedtime Routine That Makes Your Morning Easier 12 Changes to Make When You Feel a Lack of Energy and Motivation How to Break a Bad Habit and Retrain Your Brain

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Last Updated on May 22, 2019

Ditch Work Life Balance and Embrace Work Life Harmony

Ditch Work Life Balance and Embrace Work Life Harmony

How do you usually go about your day?

Do you wake up in the morning, get ready for work, and then spend the whole day looking forward to being at home and unwinding?

We often hear about work life balance – having a good balance between work and personal time. Whilst this may sound like a smart idea, it can also imply that we should dedicate at least half of our time to work–and sacrifice time for our “personal life”.

To me, that seems…off balance. Because, the truth is, it’s nearly impossible to split your time equally between the two. And, you may end up stressing out if you’re not able to meet that expectation of balance.

Instead, why not think of having work life harmony instead?

With this mindset, you can actually integrate work into your life in a way that feels more complete. This way, you don’t need to view work and having personal time as separate.

So, how do you achieve work life harmony?

Work Life Harmony Explained

The difference between work life balance and work life harmony is pretty simple.With the former, there is an implication that you have to sacrifice your “life” for work. But, this is the worst way to go about things! How can you truly be at peace in life if you dread 8 hours of your day?

Work life harmony on the other hand, allows your work to be a part of your life. This means that you can choose to be happy both at home, and at work! Work no longer needs to be seen as the ‘bad’ or un-fun activity.

Having work life harmony also ensures you’re truly present in whatever place you find yourself.

Just take a look at Jeff Bezos, CEO of Amazon for example.

He uses a non traditional approach to work by making time for breakfast every morning with his family, doesn’t set his alarm before going to bed, schedules surprisingly few meetings, and still puts aside a few minutes every day to wash his own dishes.

He believes that all his staff should stop trying to achieve a ‘balance’ in their work and personal lives as that implies a trade off. Instead, he envisions a more holistic relationship between the two.

As the world’s richest man, he must be doing something right!

Rethink Time Management

Now, when we think of striking a balance, we usually associate it with time, don’t we? How much time are we spending at work versus how much time are we spending in our personal lives?Are we taking enough time to be with our loved ones, to do meaningful activities with others or even for ourselves, or are we just dedicating all our time to work?

This is the so-called-balance that many struggle with.

With work life harmony, we learn to rethink time management. By re-assessing how you manage your time, you’ll have a lot more of it. It’s incredible how much time can get wasted over the period of a day–especially when you’re not accurately tracking it.

Unfortunately, unless you’re consciously making an effort, your brain is not always the best at making accurate judgement calls when it comes to prioritizing. It tends to have a bias towards short term benefits and short term costs.

As there are often many more options our brains link to short term benefit; when you’re trying to focus on a task that gives you a long term benefit, that task usually becomes low priority. This is otherwise known as Priority Chaos.

In order to overcome this and be in better control of your time, identify the tasks that need the most focus to get accomplished. If it’s a big task, then it’s good to break it down into smaller bite-sized actions that will provide you with a clearer short term benefit.

When setting up tasks, give yourself a time limit. The brain has a bias towards short term benefits, and your attention span is limited, so if your tasks are going to take ages to complete, you’ll end up losing focus… and wasting time.

Once you have all your tasks written down, it’s time to prioritize them. Since you have a time limit, your focus should be on the top priority tasks. By doing this, you will already be able to get more done in less time at work!

Have Passion for What You Do

Managing your time is important in achieving that work life harmony. But, perhaps of greater importance, is loving what you do in life.One of the most effective ways to achieve a work life harmony is to really enjoy, or find a purpose, in what you do for a living. Even though everyone isn’t always lucky enough to find a position that pays them for pursuing their passion, you can strive to find meaning in what you are already doing, or pursue something new entirely!

For example, say you work at an office that sells paper. While many people wouldn’t consider this a world changing pursuit, I beg to differ. Think of all the individuals in the world that rely on paper. From creative types to quantum physics experts, your role at your workplace brings incredible value to many many people all over the world. You will have, without a doubt, helped bring a new idea into existence. Several new ideas to be precise.

So have a think about what you’re doing now. Is it something that allows you to embrace your passion?

Or perhaps you might not even know what it is that you love or enjoy doing. Why not explore and reflect on what gives you joy and contentment? Is there an area or industry that you could see yourself exploring to experience that fulfillment?

Can you find a deeper purpose in what you’re already doing?

When you’re able to find meaning in your work, you’re that much closer to achieving work life harmony.

Don’t Be Intimidated By Obstacles and Limitations

Creating work life harmony is also about understanding yourself–which includes your limitations and past obstacles–as this allows you to become more resilient.

If you never had to experience struggles, challenges or setbacks, then you would never be forced to adapt and mature. So in theory, having to face obstacles in life is actually quite necessary.

Most of us think of setbacks and obstacles as negative. Though, if you’re able to maintain an optimistic attitude, you’ll almost always have a higher chance of success of overcoming those obstacles to reach your eventual goal.

Your attitude towards setbacks will define the outcome of whether you rise from the challenge or remain stuck in it. So, in order to achieve work life harmony, it’s important to have a resilient attitude as challenges will always come your way–especially when you strive to integrate work into your life, and not a separate or dominant part of life.

Delegate When You Need To

Of course, when you want to increase productivity and minimize the time or effort spent, a great way to do so is to delegate!

If you spend a lot of time doing tasks on your own that could be delegated to others (whether at work or at home) you’re losing a lot of precious free time that could otherwise be spent elsewhere.

At the end of the day, we all have a limited amount of time. So we should all be striving to create a harmonious work and living situation where we can find meaning in all that we do.

While an overall goal may be meaningful, not all of the milestones or tasks needed to get there may be meaningful. That’s because we have our strengths and weaknesses, likes and dislikes. Not every task is going to be enjoyable or easy to complete. That’s where delegation comes in.

Delegation simply allows you to leverage time from an external source, thus giving you opportunities to increase your own quality of time. Keep in mind that delegation should be done with deliberate attention, otherwise you may end up over relying on others.

If you find that you’re running into the problem of over delegating, then it may be time to re-evaluate your motivation for doing whatever it is that you’re doing.

Embrace the Circle and Become Happier and More Productive

Living in harmony is about feeling good about the ways in which you spend your time, despite how busy you may be.Your switch from work mode to a more personal mode should be effortless. It’s about integrating your personal life and the things you love into your busy work life!

It all begins with the shift in perspective. Understanding what your passions are, and learning to be resilient, before taking a different approach to the way you manage your time and everyday tasks.

These are steps that you can start taking to move away from balance to harmony. 

Featured photo credit: Photo by Marten Bjork on Unsplash via unsplash.com

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