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Last Updated on February 9, 2021

Too Tired at Work? 4 Ways to Regain Focus and Balance

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Too Tired at Work? 4 Ways to Regain Focus and Balance

I once heard it said, “No one gets a prize for burnout.” It’s a lovely saying, but how many of us abide by this ideology? Not many because if we did, Botox and wrinkle cream would be a thing of the past. We’re tired at work and because of work.

Since childhood, we’re groomed to work for the weekend, but working for two free days per week robs us from enjoying the other 260 days. None of us grew up with the mission to be exhausted, yet far too many of us have accepted this rat race as business as usual.

From Monday to Friday, we complain about the craziness, and then we escape on Saturday and Sunday with a pitcher of sangria. Isn’t this the way that life is supposed to be?

There’s nothing wrong with hard work. It’s what makes the world go round, but if our only moment of joy is zoning out to Hulu in our comfiest pajamas, we might need to rethink our chaotic schedule.

If you’re tired of grabbing your coffee on the run, yelling at the kids as you race to the door, and driving like a maniac to make it to your morning meeting, grab a nice glass of wine and enjoy this read.

In this article, I’ll reveal a couple of reasons why your exhausted and give you some practical tips to keep your sanity and social life without experiencing so much fatigue. Let’s get you started on this journey.

Why You Might Be Exhausted

Before I go to the practical tips, let’s first discuss the two main reasons why you might be tired, especially at work.

You Are Tied to Technology

According to Deloitte, most employees are exhausted. But more specifically, their source of depletion is tied to operating in an “always on” and “always available” work culture.[1]

Technology has removed all boundaries, and in many ways, it has removed an employee’s right to say no. Employees don’t feel like they have the option to shut off their phones, have a life separate from their job, or escape the piles of paperwork.

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This reality is leading to burnout and stress. Many employees feel like they can’t escape or even take a breath when they’re away from work because, in all honesty, they’re never away from the office.

Technology has made a business structure without walls, but that also means that there are no doors. This open concept of business is a blessing, but it’s also created a corporate environment that doesn’t respect personal boundaries.

This constant access to employees might work well for a company’s bottom line, but it will lead to higher burnout levels and employee dissatisfaction in the long run.

You Value Performance Instead of Purpose

Workforce Institute conducted a study and found that “95 percent of HR professionals perceive that employee burnout is sabotaging productivity” within the workplace.[2]

Repeat after me: “Life is more than the weekend.”

No amount of burnout will get you to the corner office. It doesn’t take higher energy levels to reach your goals. It requires making the right decisions. Remember, it’s not about working hard—it’s about working smart.

The hamster wheel will not get you to where you want to be. It will only lead you to more fatigue and frustration. If you feel stuck and tired at work, you’re not alone. You can shift your narrative and your sleep schedule, but if you want to change your life, then you need to change your habits.

4 Ways to Change the Way You Work

Change takes time. It also requires you to ask what you want out of life. When you take the time to know who you are and what you need, you’ll have the confidence to write your story. Pinning down your boundaries protects your purpose.

All of us experience exhaustion. But if you’re tired at work 99.9% of the time, then something needs to change, and it’s not always the job. Many times, the most significant change starts with us.

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You can regain your focus, but you need to take some time for personal introspection before experiencing higher productivity. Here are four tips that you can put into effect now!

1. Remember Your “Why”

What is your motivation?

When you were younger, you were compelled by your goals and driven by your dreams, but once you hit 30, you realized that you couldn’t pay the rent with pretend money or your 3-year vision board.

Sacrifice is a part of adulthood. After all, we’ve all learned how to pivot and survive the twists and turns. There’s nothing wrong with being responsible, but whether we like it or not, the strains of reality pop our bubble and push many of us towards burnout.

Stepping away from our foundational dreams comes at a price, which can include our health, our wholeness, and our sense of purpose. If we want to regain our focus, we need to take the time to rediscover what makes us tick. We have to make space in our schedules to work on our “why.” We can’t just be led by our “what.”

If we don’t take the time to remember the reason behind our work, we lose ourselves in it. If you want to regain your focus and stop being tired at work, you need to remember your purpose. Once you make that the foundation of your life, all of your decisions will center around that focus.

You can learn more about finding and sharpening your focus in this free guide: End Distraction And Find Your Focus

2. Recenter Your Life

One of the biggest things that you can do is to carve out time for contemplation. Now, I’m not talking about a quick morning ritual or a meditation retreat. I mean seeing yourself as a priority on your task list, not an option.

Too many of us sacrifice ourselves for the sake of deadlines. We spend days preparing our presentation and researching statistics, but we put off going to the gym or getting that extra hour of sleep. We worship doing more than being.

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Numerous studies have come to the same conclusion: We all need to put ourselves first if we want to thrive in business. But we don’t listen to the research. Too many of us continue to live off of coffee and spreadsheets regardless of the numbers. It’s not healthy, but it is tied to corporate culture.

Far too many companies reward this type of behavior. They expect their employees to be available 24/7 and bleed paperclips and printouts day-and-night. And it’s only gotten worse since we’ve started working from home.

According to the Harvard Business Review, “one of the best ways to manage through chaos is to anchor yourself in routine.”[3] Self-care has to be a part of our daily routine if we want to stop feeling tired at work. Regaining focus requires us to recenter ourselves. It demands that we place our needs into the equation without feeling guilty.

You can start by getting your blood flowing with exercise, drinking plenty of water, and taking at least 30 minutes each day to do something that brings you joy.

3. Rethink Your Expectations

We all remember the iconic line from Family Matters. Steve Urkel would hike up his pants, adjust his glasses, and utter those four iconic words that made him an endearing celebrity of the 90s.

“Did I do that?”

We can still picture his squeamish expression as he faced another kerfuffle that he had created. Many of us can relate.

After hours of exhaustion, we desperately try to keep our eyes open at work without running into walls. We blankly stare at the piles of paperwork, mindlessly nod as our boss asks us to add one more item to our checklist, and pray that we don’t drool through our endless meetings.

For many of us, this is our average workweek. We color-coordinate our schedules, add endless monotonous tasks to our week, and hope that we can balance everything without losing our sanity. What if there was a better way to survive?

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4. Reorganize Your Task List

If you’re continuously exhausted at work, one of the biggest things you can do to regain focus is to rethink your task list. You don’t need to accomplish everything, and even if you do, your task list doesn’t necessarily have to be solely done by you.

Before you begin the rat race on Monday mornings, use Sundays to restructure your work week. Write a list of people that you work with and their correlating skill sets. Then, look at your list of important tasks.

Break your task list into three columns. Fill the first section with tasks that only you can do. Then, fill the second section with functions that don’t need to be done or can be pushed to a future date. Lastly, fill the third section with tasks that can be done by others.

Adding items to your checklist might leave you feeling a sense of accomplishment, but if you continue to micromanage your task list, you won’t be able to move forward in the long term.

If you want to regain focus and stop being tired at work, start with your planner. Not everything needs to be crossed off or completed. Sometimes, the best way to meet your goals is to remove the ones keeping you stuck.

Final Thoughts

If you’re tired of being tired at work, take a look at these four tips, and implement one of these practices into your week. Remember, it’s not a race, and these tips are not just another thing to add to your task list. Their purpose is to help you understand your specific triggers that lead to burnout.

If you want to restore your joy, remember your why, and recenter your life—you need to understand yourself. Take time to implement boundaries that provide work-life balance. Make this the year that you enjoy your work week, not the year that makes you pray for the weekend.

More Tips For When You’re Tired at Work

Featured photo credit: Shane via unsplash.com

Reference

More by this author

Dr. Colleen Batchelder

Diversity and Inclusion Consultant and Leadership Strategist | Executive Coach | Dr. Batchelder teaches business leaders how to create corporations where Millennials want to work.

How to Be a Good Manager And Leader How to Get Promoted At Work: 5 Proven Strategies What Are Process Goals? (With Examples) 64 Monday Motivation Quotes to Start the Week Right Too Tired at Work? 4 Ways to Regain Focus and Balance

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Published on December 15, 2021

What Supplements Should I Take Daily To Stay Healthy?

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What Supplements Should I Take Daily To Stay Healthy?

Having quality nutrition every day is key to staying healthy and fit. Many people wonder if taking supplements is needed to supply their needs. The answer to this question lies in a lot of factors. Here’s the thing: there is no black and white approach when it comes to taking supplements, but if you’ve been wondering whether you need supplements or not, I will help clarify some of your concerns.

Sometimes, having too many options of supplements on the market can be overwhelming. If you’re still asking yourself what supplements to take, then keep reading.

What Supplements Should I Take?

When you reach for that bottle of vitamins or fish oil, for example, you wonder if any of these will work and if they are safe. Well, the main thing you should be asking yourself is if you need them in the first place. And the truth is, there are tons of supplements for different needs.

Our body requires all the necessary nutrients, like vitamins, minerals, protein, healthy fat, and fiber every day. The best source for these nutrients is real food. Nothing beats having a balanced lifestyle that includes quality whole foods. But the reality is that most people are not meeting the minimum requirements of certain nutrients, especially vitamins and minerals.

Even with fiber, people struggle to eat enough fruits, vegetables, and whole grains, for instance. That’s why you can see many symptoms like digestive issues and lack of energy.

Supplements come into the picture to help your body meet all the necessary nutrients. They also help avoid any deficiency. Supplements can even strengthen your body and enhance your metabolism. There are many benefits of taking supplements. The answer to whether you’ll need to take them depends on many other things.

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Should I Invest in Supplements?

Before I suggest a list of the types of supplements you should take, this is what you should bear in mind. Supplements are just an aid to a healthy eating lifestyle. In other words, you should always aim to eat healthier, vary your plate, and have enough whole foods in your diet. That is crucial to ensure that you are meeting at least the minimum nutrient requirements.

You shouldn’t invest in supplements to get your main nutrition. Always focus on quality foods before you supplement your diet. Now, supplements can reinforce what you’re lacking in your eating lifestyle. Because of that, I love to always have some sort of multivitamin complex.

In general, if you have a proper eating lifestyle, it’s not mandatory to invest in supplements. However, there are specific cases, for example, pregnant women, in which we recommend taking supplements. Always make sure that you check with your doctor or nutritionist before taking any form of supplement.

Why Do I Need Supplements? Which Ones Are Important?

Below are the most common reasons why you may need to take supplements and which ones you should try.

1. Restricting Eating Lifestyles

As a nutritionist, I rarely recommend anyone going through a restrictive diet. In fact, I discourage it altogether. The best thing is that you embrace a balanced eating lifestyle since this is the way to ensure you stay at a healthy weight and have a good metabolism. That’s the reason why I don’t like removing entire food groups from people’s diets.

However, I also understand diverse eating lifestyles. For example, there is a vast majority of people that are actively changing to a vegan lifestyle. If you’re a raw vegan or strictly plant-based, you may need to supplement certain vitamins. Because animal foods like dairy, certain meats, and poultry have essential vitamins and minerals like B12, iron, and folic acid, then you may have less intake of these in plant-based foods. There is much debate in this area related to plant-based diets, but basically, experts recommend taking supplements.

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As I said about restrictive diets, eliminating entire food groups can cause you to suffer certain problems like lack of energy, constipation, less muscle, and lower brain function.[1] Before you try any type of diet out there, make sure you have a better relationship with food and check with a health professional. Overall, a good multivitamin complex should be good enough to supply all your needs. Go for the ones that provide vitamin B complex and minerals like iron, folic acid, calcium, magnesium, and zinc.

2. Reinforcing Nutrient Intake

It’s true that eating the right foods is essential for your body. Apart from that, certain processed foods, like dairy, cereals, and others are fortified with certain vitamins and minerals. Take advantage of these types of healthy foods as well.

If you feel like you could lack a certain nutrient, then taking multivitamins is a good option. Not only because it will help you meet your goals, but it will also ensure that your body has more energy and better performance. Therefore, there is nothing wrong with taking a supplement to reinforce your healthy eating lifestyle. Apart from multivitamins, you could also take fiber supplements in case you struggle with digestive issues or you feel like you’re not eating enough plant-based foods.

3. Special Conditions

There are certain cases or stages in life when you may need to take supplements. For instance, pregnant women require higher amounts of certain vitamins and minerals, like iron and folic acid.[2] Elderly people should also consume some supplements since their body absorbs less nutrients compared to younger people.[3] That’s why certain protein drinks, multivitamins, and omega-3 are prescribed to this age group. Also, people who have certain chronic health problems or underwent surgery may need supplements.

Women going through menopause are also often required to take supplements.[4] If you belong to this age group, you may need to talk to your doctor about supplements to balance off your hormone levels. Remember that not all supplements are made equally, and some ingredients may have side effects. This is especially true if you’re on prescriptions. Always check first.

4. Fitness Goals

Who doesn’t want to boost their fitness results? People that train at the gym often ask if they need to have protein supplements. It all goes down to the basics: eat healthily and put that as a priority. However, you can also take supplements based on your goals.

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Whether you want to burn some fat, build muscle, or are an athlete, supplements can reinforce and speed up your results. But here’s the thing: you should always do it the right way and not rely only on supplements for fitness results. Everything goes hand in hand, and it’s a matter of balance and moderation.

Now, here are some supplements you can take to improve your muscle performance, growth, and fat burn:[5]

  • Whey protein
  • L-glutamine
  • Branch chain amino acids
  • Multi-vitamin complex and fish oil
  • MCT oil

These supplements, coupled with a good diet, help provide steady muscle development, shed fat, and keep a healthy metabolism for better results. You have to be active to see their benefits, though. This will ensure your body is using up the nutrients effectively and not stored as fat.

There are some other great supplements made to boost energy levels and increase muscle efficiency. Here are some examples:[6]

  • Guaraná
  • Gingko biloba
  • Ginseng
  • Creatine
  • Citrulline

These are natural energy boosters. Caffeine also does a good job when it comes to improving your energy levels. These supplements should be a compliment to a healthy diet, or if you struggle with low energy performance when working out.

Speaking of energy, sometimes, simple lifestyle habits like sleeping better can make a huge difference in how you feel. So, make sure you are also working on these other areas of your life and not relying exclusively on supplements.

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5. Beauty and Self-Care

You can also find supplements for personal care. Some help to enhance your skin health, others are for hair and nails growth.

For example, collagen and multivitamins are commonly used for beauty and skincare. Because collagen is our skin’s main protein, we need to ensure our body has enough to stay glowing and healthy. Collagen also has powerful effects on skin beauty and anti-aging. You can easily add this protein to your drinks and foods to enhance your own skin’s collagen.[7]

If you didn’t know, adding collagen to your regimen after you’re 25 can help slow down the effects of aging. At that age, our skin produces less collagen, and we lose skin elasticity. Therefore, it’s a nice addition to your supplements and skincare routine.

Final Thoughts

You should always aim to have a healthy eating regimen before thinking about what supplements you need. Second, assess what are your lifestyle and health goals. Also, determine if your health and/or fitness condition requires you to add supplements.

Remember that your objective is to get enough protein, fiber, vitamins, and minerals. If your diet lacks any of these, look for an assessment on how to get these nutrients.

More Tips on Taking Supplements

Featured photo credit: Mika Baumeister via unsplash.com

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Reference

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