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Last Updated on December 11, 2020

The Causes of Lack of Energy (That Go Beyond Your Physical Health)

The Causes of Lack of Energy (That Go Beyond Your Physical Health)

Think about this: you just spent a day at work, and you’ve thought all afternoon about how you want to tackle a goal that’s been on the back-burner all week. As the day wears on and you make your way home, you tell yourself over and over like a broken record how you need to put your head down, so to speak, and finally get around to doing that one thing you need to do.

You get home, put your bag down, and… fast-forward a few hours. Before you know it, it’s time for bed.

What happened?

Well, you lost all the energy you needed; your mind effectively gave up before you even started.

A lack of energy can go beyond feeling physically tired. It can permeate into what’s known as “mental tiredness.” And it’s a real thing, affecting almost everyone for various reasons. But what if I told you it’s completely possible to tackle it? All it takes is identifying some of the sources of your lack of energy and finding ways to work with it.

Let’s go through the lack of energy causes and how to fix them.

1. An Unfulfilling Job

Everyone knows they spend at least eight hours a day at their job for generally five days a week. If you think about it carefully, though, you’ll realize that this 40 hours a week translates to about 88 full days a year you’re at your job.

We’re talking 88 straight, 24-hour days worth of work in a year. That’s about 25% of your entire existence, not including sleep, spent at your job. That’s a lot of time.

So if your job is unfulfilling to you, no wonder your mental fortitude takes the biggest beating.

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Unfulfilling can also mean several things:

There are many more situations, so inevitably the question gets asked: How do I know if my job is unfulfilling?

Do you feel drained? Do you dread going to work each morning? Do you often think about what you’d rather be doing when you’re at work? If you can answer yes to any of these questions, you probably need to reconsider your career choice.

Why? A recent study found a direct link between job satisfaction and mental health[1]. Those who reported less satisfaction with their jobs suffered from higher bouts of depression and sleep difficulty.

How to Fix the Problem

An unfulfilling job is an incredibly common problem faced by people around the world. Some people don’t know what their dream job is, while others don’t have the skills to get into their dream job when they want to.

The first step would be identifying jobs that would feel fulfilling. Make a list of your skills and the topics you enjoy learning. Which jobs would those things serve?

If you already know what you want to do but don’t currently have the skill set for it, take small steps to get where you need to be. Take an online class, find a mentor, or go back to school (if you have the time and the means). Is there a related job you could do that could help you build the right skills? If so, start there.

2. Overwhelming Task List

Got stuff to do? Great, so does everyone else.

Got a lot of stuff to do? You’re not alone.

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Imagine this:

You open your task list, ready to start checking off items. You sip your coffee, sit down, and almost fall backwards off your chair when you realize you’ve got about 18 things to do in the next five hours.

And this may be a contributing factor to your lack of energy. Feeling overwhelmed is a quick way to feeling burned out. When we feel like we have too many things to do, we tend to freeze (or have what’s called workload paralysis[2]) because we don’t know what to tackle first.

This feeling continues, and before you know it, the entire day has gone by and you’ve filled your time doing everything except what you need to do; in other words, you do nothing of importance.

Then, as the days turns into weeks, and the weeks turn into months, you come to the harsh realization that you didn’t really achieve all the things you set out to do. It’s a defeating feeling when you don’t think you’re capable of achieving much.

The defeating attitude is a vicious cycle, too — you start by feeling overwhelmed, don’t do anything about it, then waste time before feeling defeated — and a fast track to a mental burnout.

How to Fix the Problem

Split up your list. If there are too many things to do in one day, move items to your “tomorrow” list, or even to a “weekend” list. Make your list achievable by writing a time limit next to each item so you can imagine how long a full list will take to complete.

3. Saying “Yes” Too Often

“Hey, want to go catch a movie?”

“Want to come over?”

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“Can you pick me up from the airport?”

“Want to grab dinner?”

If you’re a yes person, no doesn’t exist in your personal dictionary. The problem is, it should.

If you’re spending all your time doing everything everyone else wants but no time doing the things you want, you won’t get much accomplished in your life. Just like in the above example, when you realize months later you didn’t get very far, you tend to become defeated, which ultimately leads to feeling mentally exhausted.

The good news is you can become a “no” person whenever you feel like it, and in turn start accomplishing the things you want. But if you’re used to saying yes, it’s not an easy thing to suddenly switch gears.

Being able to focus on yourself gives you an incredible sense of accomplishment and in turn helps your mental state; it’s OK to put yourself first.

How to Fix the Problem

Saying no will likely be difficult at first if you’re used to always saying yes. Start by trying to say no to one thing each week. If you’re worried that saying no will affect how the other person thinks of you, this may be a problem related to self-esteem more than anything else. It may be time to do some self-reflection to see why you want to please everyone by refusing to say no.

4. Lack of Hobbies or Passions

Hobbies and passions are what fuel us to do great things. In many cases, they lead you to your life’s purpose. At worst, they give you an incredible sense of fulfillment and source of happiness in your life.

When your job gets tough, it’s important to have an outlet to focus on. When your job isn’t aligned with your passions or purpose, it’s especially important to have an outlet to apply your skills and excitement towards. In fact, having something to put your attention towards can help provide your life with direction and meaning.

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In a roundabout way, focusing on hobbies or passions can ultimately improve your work or family life.[3] All this is to say: you’re a much better person, especially mentally, when you apply yourself towards things that interest you.

When you don’t have any source of motivation to work towards, you become tired of dealing with the mundane things that life throws at you. And then you become annoyed and yet again, defeated. This frustration can lead to mental exhaustion if it continues long-term.

How to Fix the Problem

If you haven’t made time for a hobby in the past, it’s time to carve out some “you” time each day. Take an hour in the morning or evening to put toward something you enjoy doing. If you don’t have a favorite hobby, start trying things. Say yes to joining that tennis match with your friend or sign up for that free pottery class in town. You never know what you might end up enjoying.

The Bottom Line

Feeling tired from a lack of sleep is one thing. Feeling tired because work isn’t fulfilling, you have no hobbies or passions, you stretch yourself thin, or you feel overwhelmed is another thing.

It’s important to know the difference and work towards defeating the lack of energy you may be feeling.

The four sources listed above are a starting point for you in your quest. There are many more, but these comprise some of the most common. Once you’re able to identify the specific problem in your life, you can get yourself back on track and feel more energetic in your daily life.

More Tips About Regaining Energy

Featured photo credit: Zohre Nemati via unsplash.com

Reference

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Adam Bergen

Adam Bergen is the founder of Monday Views, a movement dedicated to showing that with focus and self-discipline, your potential is limitless.

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Last Updated on February 17, 2021

The Ultimate Guide to Prioritizing Your Work And Life

The Ultimate Guide to Prioritizing Your Work And Life

Do you ever find yourself telling a friend or colleague that you’re “so busy” whenever they ask how you’re doing? Or, that you “have a lot on your plate and hardly have any time for yourself”?

These are common answers to the question: “ how are you doing?”. Perhaps you see it as an easy response that doesn’t need much explanation.  Or, it could be that you’re in disbelief at the end of the week, wondering where all that time went.

The reality is that time is precious and waits for no man. Yet, many of us unconsciously squander time away; but when  that realization kicks in, it’s often too late, or you have little time left to spare. And, the end result of what you were going to accomplish either gets short changed or fails altogether.

Think about the time when you had to be up early for an important meeting at work; yet, the night before you were up late binge watching a TV series. You ended up waking up late the next morning and had to rush to work, leaving you flustered and not well prepared for the meeting. Did you really have to watch those TV series late into the night? Or could you have used that time for an early rest?

Or, what about  that time you had a deadline to meet, and you spent every night that week working late to complete the project. Did you really have to spend every night working late at the office? Or could you have prioritized your time better and gotten the project done during your typical work hours?

I’m sure we’re all guilty of not spending our time wisely at some point in our lives.

But let’s not focus on the time that has already been spent; instead, let’s look at how we can prioritize and leverage the time that we still have!

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How to Leverage Your Time

Going back to the age-old battle of Quantity versus Quality, which do you think matters more? What if I told you that you need not worry about how much time you have left–instead, focus on how you’re making use of the time that you do have so that it’s worth many more valuable moments in the future?

That’s right. You can easily multiply or invest in the time that you have now. This way, you’ll reap many more returns in the future, instead of merely spending time at present. And, one simple way of investing in time now–so that it becomes quality time– is to Prioritize.

I’m sure you’ve heard this before. It isn’t new. Yet, how many of us actually intentionally sit down to prioritize daily tasks and responsibilities? Even less likely, how many of us know a method that can help us effortlessly decide what is important enough to take up an hour of time, and what can be skipped?

Here’s an important skill I want to introduce to you:

Determine Value in Any Task or Action

Before you can decide on what to prioritize, you need to know just how important that action is.

Value is what you gain from an action that you take. It’s the benefit you’re getting in return for spending your time. Sometimes, the Value is immediate or short term; other times, it‘s only realized in the long term.

So when you invest in time, you’re actually creating future value for the time you put in now. Usually, the benefits are not immediate and will take time to manifest. But once they are realized, they are enjoyed over a long period of time.

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Reduce Time Expenditures

Time expenditure on the other hand, creates short term benefits at the cost of your current time. Usually, the benefits are quickly enjoyed, but are one-off. So once it’s done, it’s gone.

Whether you’re aware of it or not, your tasks are automatically prioritized by your brain. Some tasks can get you closer toward your goals, while others don’t really get you anywhere at all. Outside of work, most people seldom plan out their tasks deliberately, which allows  them be driven automatically.

This is where you end up feeling ‘busy’ all the time because some of the actions that you’re doing don’t necessarily align with what you want in the future. The consequence is that we spend a lot of our precious time on wasteful time expenditures, and far too little on time investments.

This causes a lot of people to be stuck in the same loop, day after day, month after month, year after year.

By simply determining the value of your daily actions or tasks, you’ll already be intentionally prioritizing at a much more efficient rate. This will not only reduce time expenditure, but increase time investments that you’ll be able to use in the near future for much more important areas in your life.

Let me paint you a scenario. Say you’re going on a week long vacation to Australia. It’s your first time travelling to Australia and there are so many activities you want to do, sights you want to see, and restaurants and eateries you’d like to visit .

All this research can get pretty overwhelming and you may not know where to even start! Do I book a hotel first? Or get my flights? But what if I decide on a specific  hotel and realize it’s far away from all the major attractions? Should I then look up what attractions I want to visit first? This list can go on!

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In order to not get overwhelmed or over plan your trip itinerary, here’s where Determining the Value of each action or task can help you Prioritize effortlessly.

Start with Your Intention

What is the purpose of this vacation? Once you know the purpose of this vacation, you’ll be able to list down a bunch of tasks or actions–such as booking a hotel, booking flights and land transport, booking tickets to certain attractions, making reservations for restaurants, etc.

Once you’ve compiled your list, the next step is simply to categorize them into 3 criteria:  

Must haves, Should haves, and Good to haves.

Must haves are tasks that are absolutely critical to achieve the objective, and should take top priority for resources and time.  

The Should haves are important but not critical; leaving them out may lessen the impact of your outcome.

And, the Good to haves are just optional. Not having them  won’t affect the outcome of your goal.

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Once you’re able to sort out your list according to these 3 criteria, you’re already one step closer to prioritizing effectively and spending quality time on those Must have tasks. And, this will be a game changer. You’ll be able to easily communicate what you are spending time on, and you’ll find that you have more time to spare because it’s crystal clear what’s worth skipping out on!

This can be applied to any aspect of your life, whether you’re a full-time working professional, stay at home parent, or working parent. If you’ve ever used the expression “I’ve been so busy” when talking to someone, then I’ll recommend you give this a shot.

Make use of this free guide Create More Time Out Of a Busy Schedule to help you prioritize your everyday demands and align them with your life intention. You will be guided to identify your must haves, should haves, and good to haves with this guidebook. Grab your free guide here.

Quantify Your Tasks

Now that you know how to determine the Value of your actions spent, the next step up to effective Prioritizing would be to quantify your tasks so that you can objectively decide which is more important. This is especially useful when you have multiple items within each Must have, Should have and Good to have criteria.

Quantifying your tasks by assigning a value will allow you to objectively see the importance, making it easy for you to know which task to work on first. This way, you can be assured that the time and effort that you’ve put into is quality.

Final Thoughts

Time management is only one piece of a bigger puzzle of change that you can go through, to turn your life around and find more fulfilment. Often, when you find yourself going through an obstacle or limitation in life, it’s not just because of one flaw or a one off decision you made.

It’s often a process and a result of many actions that resulted to where you are now, and so you should go deeper to reflect and see how things can be done differently.

Learn more time management tips:

Featured photo credit: Marten Bjork via unsplash.com

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