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20 Ways To Manage Your 20s

20 Ways To Manage Your 20s

Being in my early 20s myself, I’m aware of how challenging making responsible decisions whilst trying to fully experience the adventure of life can be. ‘Do I do my work or do I play on my PS3 for the next eight hours then go out?’ is a question I frequently ask myself. But luckily, Elite Daily writer Ashley Fern has 20 ways we can structure our time a little better. Finally!

The time spent in our twenties might just be the most influential in regard to our futures. But what do we know? We’re only in our twenties, right? Regardless, this is undoubtedly the time to establish a lifestyle that will carry into our later years. We need to use this time to kick the bad habits we’ve managed to accrue until this point and replace them with more beneficial ones.

It’s that time in your life when you need to start making adjustments and recognizing what works for you and what does not. Chances are you are dabbling in different jobs, so this is the perfect time to figure these things out. When you finally do reach your dream career, you will have all the characteristics and traits necessary to succeed in whatever industry you choose.

Managing your time in your 20s is a difficult task, as it really is at any age. There never seem to be enough hours in the day, but if you learn how to properly manage the hours you do have, the results may astonish you.

Let’s take a look at the 20 best ways to manage your time in your 20s:

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1. Block all social media during the work day, limit using it as much as possible

There’s no better way to procrastinate than by browsing social media. One minute you are stalking your ex and the next you’re on their college roommate’s sister’s best friend’s Facebook page. Social media sites know no limits and you can literally get sucked in for hours and not even realize it. So limit your usage of social media in general. Not only is it a huge time killer, but when you think about it, what do you ever really get out of it? Can you think of one great social media experience that you had that is considered unforgettable? Of course not, looking back on it, you realize how it is just one big blur. The time spent on social media is time you never get back.

2. Create a schedule/routine

By creating a schedule, you can better prepare yourself for the weeks ahead. It allows you to put all your commitments in front of you so that you may realize the time you can dedicate to each obligation. It also helps to prioritize, as you are picking and choosing what you have time for. When there is a routine in front of you, you are mentally committed to get things done rather than comprising your day with one-off actions that you just do when you feel like it. Substitute those arbitrary actions with an actual system and you will find yourself functioning better.

3. Don’t waste your weekends being hungover

Going out is great and a ton of fun, I’d be lying if I said otherwise. Try and pace yourself so that when you wake up in the morning, you don’t have an excessively pounding headache. Nothing prevents productivity quite like a hangover does. Your weekends are when you typically have your most free time, so try and capitalize on it instead of coddling your head while in the fetal position.

4. Don’t over promise and under deliver

It’s far too easy to say yes to an idea that sounds great in theory. It’s a whole different ball game, however, if you are just agreeing to agree without any intention of following through. The person you are committing to believes that you are going to follow through on your promise, so try not to be selfish and waste another person’s time. Commit to plans you only intend on keeping and save yourself the stress. Don’t commit to things that you truly don’t feel like being a part of; make sure you’re not just doing these things because of politics.

5. Reserve time for yourself

Preserve your mental health by recognizing when it’s time to take a break and separate yourself from the anxieties life brings. Get your Netflix on, go to the beach or take some naps. It’s beyond beneficial to spend some time alone and reflect on the choices and decisions you have been making as of late. Decide if that’s the person you want to be or if changes need to be made.

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6. Prioritize your sh*t

Don’t waste time on things that are of little importance to you. Compare the items on your to-do list and start checking things off in order of their relevance. If something is more time sensitive than something else, then it is best to work on that task first. Re-upping your birth control might be more important than that “Pretty Little Liars” marathon you were planning. Sounds simple enough, doesn’t it? Priorities are everything and until you recognize which ones are most important in your life then you will be wasting your time.

7. Set daily goals/tasks

When you wake up in the morning, whether or not you feel like P.Diddy, it’s extremely productive to know what you want to set out and accomplish that day. This will help to prepare your schedule and allow you to make adjustments in real time. The more you consistently conquer, the better it will feel when you set new and tougher goals for yourself.

8. Make deadlines

By creating deadlines for yourself, you can hope to avoid the trap of procrastination. By making yourself aware of when tasks need to be completed, you can make a schedule that coincides with your daily tasks in order to complete it on time and to the best of your ability.

9. Don’t go out every night

While going out is a great way to relieve stress, going out seven days a week isn’t good for your health, no matter how old you are (or no matter how cool it looks on your Instagram). Your sleep cycle will become disrupted and let me tell you firsthand, no one wants to hear your raspy voice that drinking brings on.

10. Get good rest

Sleep is one of the most important things you need in order to maintain good mental health. You need at least 7 hours to function throughout the day. Nothing is harder than trying to concentrate when you got fewer than 5 hours of sleep the night before. It’s not healthy to substitute 3-5 cups of coffee you are most likely downing to make up for the lack of sleep.

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11. Get a planner

Whether this is a physical notebook or an application for your phone, writing things down helps to get them done. By creating a visual of the tasks you need to complete, you can plan out a constructive schedule. It also helps you to remember to do things if you write them down.

12. Don’t procrastinate

Procrastination leads to rushing and rushing leads to mistakes. Give yourself ample time to complete a task so that it is done to the best of its ability. When you wait until the last minute, you have to cut corners as you don’t have time to work in a meticulous fashion. Save yourself the stress and anxiety of rushing and plan out your projects.

13. Delegate / outsource

To make the most of working in an office, try and delegate responsibility to the appropriate parties. Do not make the mistake of taking on everyone’s responsibility when the work can be appropriately divided. This saves everyone time and allows work to be completed in the most efficient manner possible.

14. Focus on one thing at a time before moving on

When you try to accomplish more than one task at a time, you detract from your focus and distract yourself. By having your attention needed in more than one place, you may end up making careless mistakes. Try and fully immerse yourself in one task before moving on to the next.

15. Learn to say no

Stop saying yes to every single opportunity! All you are going to do is stress yourself over the anxiety of a multitude of plans. Learn when to say no, it’s okay to have other (more pressing) obligations, people won’t hold it against you.

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16. Don’t commit to more than one TV show

Netflix addiction is actually a problem. I mean they just have every single season of essentially every great show ever made available at the tips of your fingers. There’s no more waiting weeks at a time to find out if your favorite character died or got dumped. Try not to have more than one show going for you at a time because hours can pass without you even realizing it.

17. Work out

Exercising helps to keep your mind at ease while keeping you focused. It reinforces the importance of establishing a routine, something that can be applied to multiple aspects of a person’s life. You want to maintain a healthy lifestyle, so try your hardest to get some sort of physical activity involved during the week. It also doesn’t hurt to look good.

18. Get up early

If you don’t think you can get to everything you need to during the day, you may need to wake up earlier. At first this will be difficult, but with anything in life, there is an adjustment period. By waking up earlier, you can get to more tasks. This may mean reducing the amount of partying you do, but in the long run, it’ll be worth it.

19. Don’t date a high maintenance person

The worst situation you could ever get yourself in is to date someone who is basically out of his or her mind. Dating a high maintenance person can be emotionally taxing and draining and basically leave you without energy for anything else. You will constantly find yourself distracted and unable to focus on anything besides the problems in your relationship. Do yourself a favor and lose the baggage.

20. No unnecessary drama

Do not waste your time dealing with people who only bring negativity into your life. You need to surround yourself with people who are constantly pushing themselves for the better. If you consistently surrounding yourself with negative people, it will hinder your progression in life. Why choose to spend time with people that are holding you back when you can surround yourself with people who can elevate you? Think back to all the drama you have dealt with in your life and think about if it really has any affect on your life now. The answer to that question is usually no and the time put into that drama is just not worth it.

Written by Ashley Fern.
Hailing from the Happiest Valley in State College, Pennsylvania. When she’s not busy chilling, living life, and drinking Corona’s she is backhanding people in the face with her brutally honest articles. Don’t let the cute smile and white teeth fool you as Ashley has a slick tongue that can bring any alpha male crawling back to his mom. Beware this chick kicks ass….Consider yourself warned.

The 20 Best Ways To Manage Your Time In Your 20s | Elite Daily

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Published on November 14, 2018

Why You Suffer from Constant Fatigue and How to Deal with It

Why You Suffer from Constant Fatigue and How to Deal with It

With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

Why Am I Feeling Fatigued?

Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

It can affect anyone, and most adults will experience fatigue at some point in their life. 

For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

Symptoms of Fatigue

Fatigue can cause a vast range of physical, mental and emotional symptoms including:

  • chronic tiredness, exhaustion or sleepiness
  • mental blocks
  • lack of motivation
  • headache
  • dizziness
  • muscle weakness
  • slowed reflexes and responses
  • impaired decision-making and judgement
  • moodiness, such as irritability
  • impaired hand-to-eye coordination
  • reduced immune system function
  • blurry vision
  • short-term memory problems
  • poor concentration
  • reduced ability to pay attention to the situation at hand

Causes of Fatigue

The wide range of causes that can trigger fatigue include:

  • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
  • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
  • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
  • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

Fatigue can also be caused by a number of factors working in combination.

Medical Causes of Fatigue

If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

Anemia

Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

Having anemia may make you feel tired and weak.

There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

Chronic Fatigue Syndrome (CFS)

Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

Diabetes

Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

Sleep Apnea

Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

Thyroid disease

An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

Common lifestyle factors that can cause fatigue include:

  • Lack of sleep
  • Too much sleep 
  • Alcohol and drugs 
  • Sleep disturbances 
  • Lack of regular exercise and sedentary behaviour 
  • Poor diet 

Common workplace issues that can cause fatigue include:

  • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
  • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
  • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
  • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

Psychological Causes of Fatigue

Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

  • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
  • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
  • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

How to Tackle Constant Fatigue

Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

1. Tell The Truth

Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

  • How you feel
  • What time of day it is
  • What may have contributed to your fatigue
  • How your mind and body reacts

This analysis may help you identify, understand and then eliminate very specific causes.

2. Reduce Your Commitments

When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

3. Get Clear On Your Priorities

If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

4. Express More Gratitude

Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

5. Focus On Yourself

Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

6. Set Aside Rest and Recovery Time

Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

Can you free yourself up completely from work and personal obligations to just rest and recover?

7. Take a Power Nap

When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

Napping can improve learning, memory and boost your energy levels quickly.

This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

8. Take More Exercise

The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

Find something that fits into your life, be that walking, going to the gym, running or swimming. 

The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

9. Get More Quality Sleep

To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

10. Improve Your Diet

Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

11. Manage Your Stress Levels

Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

Identifying the causes of stress and then tackling the problems should be a priority. 

My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

12. Get Hydrated

Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

The Bottom Line

These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

Featured photo credit: Annie Spratt via unsplash.com

Reference

[1]Oxford English Dictionary: Definition of fatigue
[2]NHS Choices: 10 Reasons for feeling tired
[3]Verywellhealth: What is chronic fatigue syndrome
[4]Everyday Health: Why does type 2 diabetes make you feel tired
[5]Mayo Clinic: Sleep apnea
[6]Harvard Health: The lowdown on thyroid slowdown

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