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15 Things You Can Do To Sustain Energy All Day

15 Things You Can Do To Sustain Energy All Day

How familiar does this sound to you?

You wake up in the early morning, tired. You scramble to the kitchen for your first coffee hit, get on the train to work with a spring in your step, get to work feeling relatively energetic, but by mid-morning you feel your energy is declining so you reach for coffee number two. It keeps you going for a short while and before you know it lunch comes around. You’re hungry, so lunch comes at the perfect time, but after lunch you experience the mid-afternoon lull and your eyes spend most of your remaining work hours staring at the clock hoping that 5:30 p.m. will swing by so you can get home and rest.

Home is comforting and the kids are so excited to see you, but you plant yourself on the sofa citing a stressful day for your lack of desire to engage with them. Dinner’s done, the kids are in bed and by now you’ve cemented your butt so deep in the sofa that getting up for a glass of water seems as likely as you winning the lotto. Off to bed you go and even your partner’s bedroom eyes aren’t enough to keep you from crashing out within five minutes.

The next day, 6 a.m. rolls around, the alarm sounds its horn and, yes, you guessed it: Groundhog Day!

Not exactly the life you craved, but one that millions of us are unfortunately experiencing, day in, day out. We crave energy like a breath underwater and find any form of pick-me-up we can get our hands on to keep us conscious as the day goes on.

What we don’t tend to realize is that the more reliant we are on external sources of energy, the more harm we are doing to our bodies, and what is really happening is that we are ignoring our bodies’ signals to slow down.

But what if you could change all of that? Do you not think that by sustaining a constant level of energy you would improve your mood, your productivity, your relationships, and your sleep, amongst other areas of your life? It really is a no-brainer: life would be way more fulfilling. How is it possible? Below you’ll find a list of the 15 most effective ways you can sustain energy all day long.

1. Do what you love

Quite simply put, the further you steer away from the things you love, the less likely you are to enjoy doing what you are doing, and we all know that doing something you dislike can be exhausting. Avoid tasks that you haven’t the slightest interest in performing if you want to keep your energy up.

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How can you bring back the love? Dig deep into the areas of your life that you are unsure about right now and ask yourself how they align with the person you are. If they do align, let go and allow yourself to fall in love with them.

2. Be grateful for the craziness

We all experience some kind of crazy during the day, and at that point you think you’ll find calm you know as well as I do that something else will crop up to throw your plans out the window.

Be grateful for the craziness by reminding yourself that there is only so much that you have control over and that there isn’t such a rush to get everything done at once. Learn to take it in your stride.

3. Pump up your playlist

Ooh, this one is great! Feel-good music at the time you are feeling low is highly recommended. Fix up a playlist of your most favorite tunes and be sure that when you are feeling low, you step away from what you are doing, plug your earphones in, and hit that play button.

Feel-good music will activate the pleasure center in the brain, which will send surges of exhilaration through the body. Just the substitute for the third cup of coffee, don’t you think?

4. Connect with your best buddies

We are social creatures, always wanting to feel loved and connected to others. Being in contact with your buddies is a great way to do that. Think of how many times you have picked up the phone or sent a text and the other person’s response has put a smile on your face.

Take a moment out of your day to give someone close to you a call and take your mind of the day’s challenges.

5. Make someone’s day

Doing good for others is probably the most energizing thing you can do. It makes you feel good, gives you a sense of achievement, and will make your day. It releases happy hormones in the brain, which go some way to energizing you. More on this later.

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Take time to physically help someone you know is struggling, and make sure you do not leave until you have given your all to help them out.

6. Be grateful

Gratitude is the gateway to your heart. When you are able to give thanks and show gratitude, you will open up your heart and mind to be inspired and uncover your own genius. Be grateful for all that has happened in your life because it is all one big lesson.

How can you show gratitude during the day? Take a moment each time you are feeling stressed or de-energized to remember all the good things that are happening in your life right now and literally say thank you for each and every one. Be grateful to yourself and the people you reflect through and you will find more love and energy will flow through you.

7. Eliminate a stressor

We experience stress in many different areas of our life. Imagine a jar full to the brim with all your stress and now think about what would happen if you were to add more stress to the jar. You’d experience an overflow, or in real life terms, a breakdown. Before you get to that point, it would be wise to attack a stress head on before it starts to take over your life.

How to eliminate a stressor? Forget all the minor distractions and tackle a big task you have immediately before it takes up valuable brain power and becomes a stress.

8. Boost your oxytocin

Oxytocin is known as the love hormone and is released in the body when connection is made and good is done for others. It’ll make you feel good and also crave for more, so quite like point five above, it would serve you to help and serve others to the best of your ability.

Build a new connection today by being open to people and making an effort to engage with them.

9. Smile in the most testing of moments

You’ve heard the popular quote: “Smile and the world smiles with you.” Well, smiling releases the feel-good chemical in the brain to help you forget the moments that may be zapping your energy. Smile and remember that you can’t control everything. It’s contagious too, try it!

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Get people smiling and laughing and you’ll create a happier, more positive environment.

10. Take time out to breathe

The less energy you have, the more threatened the body feels to keep up with all that it’s faced with. The more threatened you feel the more shallow your breathing will become, which will affect the quality of your respiratory function. I suggest you take time out of your day to slow down and control your breathing, rather than letting it control you.

Try to close your eyes and start breathing through your belly rather than your chest to help reset your correct breathing patterns.

11. Take out the trash

You know the moments when your mind is congested with a load of thoughts and you find yourself not focusing? Well, have you ever thought about taking out the trash? That is, quite literally, eliminating all the garbage thoughts that are holding you back from doing exactly what you had set out to do. Get rid of them!

Thoughts come and go, so don’t be afraid of ones that keep reappearing, just find a way to let them go as quickly as they entered your mind so that you can regain focus.

12. Stay hydrated

Studies may vary slightly on how much of the body is made up of water but be sure it isn’t less than 70%. With that knowledge it’s advisable to keep hydrated throughout the day. Your cells need water to function, and once hydrated will keep the organs and then the systems of your body intact too.

For the best results try drinking one liter of water per 50 pounds of bodyweight.

13. Get a good night’s sleep

Most of us underestimate the importance sleep plays to our energy levels and getting less than eight hours a night can be very damaging to long-term health. During your sleep you will get physical and mental repair, so ensure you get more sleep to keep yourself from snoozing at your desk.

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Getting to bed as early as 10 p.m. is advised to ensure that your body is able to repair both mentally and physically.

14. Count your successes

Each time you reward yourself for a success, your brain releases the neurotransmitter known as dopamine, which stimulates happiness and which recent research suggests regulates motivation. So don’t be afraid of giving yourself a pat on the back every time you tick a task off your to-do list.

Point to note: Stick to achievable tasks on your to-do list so that you get the chance to release dopamine.

15. Move, move, move

We are creatures of movement, and if you hadn’t noticed, the sedentary lifestyles lived by many are causing great harm to our health. In primal times we were on the go all day, only sitting down for our evening meals after a long, arduous hunt to catch our goodies for the evening. It is not uncommon for us now to be seated for up to 90% of our day, which is causing havoc with our hormones, health and happiness, and our energy.

Starting tomorrow, make an effort to move more by setting your alarm to sound every hour to remind you to get up, walk around and mobilize your body. Soon enough it’ll become a habit you won’t want to get rid of.

Find a way to make use of these points to sustain energy through out your day. Before long you will be bouncing around like an Easter Bunny all day long.

Featured photo credit: 15 things you can do to sustain energy all day via photopin.com

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Last Updated on March 31, 2020

How To Break the Procrastination Cycle

How To Break the Procrastination Cycle

How often do you find yourself procrastinating? Do you wish you could procrastinate less? We all know how debilitating procrastination can make us feel, and it seems to be a challenge we all share. Procrastination is one of the biggest hindrances to moving forward and doing the things that we want to in life.

There are many reasons why you might be procrastinating, and sometimes, it is really difficult to pinpoint why. You might be procrastinating because of something related to the past, present, or future (they are all intertwined), or it could be as simple as biological factors. Whatever the reason, most of us follow a cycle when we procrastinate, from the moment we decide to do something to actually getting it done, or in this case, not getting it done.

The Vicious Procrastination Cycle

For some reason, it helps to understand that we all go through the same thing, even though we often feel like the only person in the world who struggles with this. Do you resonate with the cycle below?

1. Feeling Eager and Energized

This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it!

2. Apprehension Starts to Come Up

The beginning stages of optimism are starting to fade. There is still time, but you haven’t done anything yet, and you start to feel uneasy. You realize that you actually have to do something to get it done, and that good intentions are not enough.

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3. Still No Action

More time has passed. You still haven’t taken any action and probably have a lot of excuses why. You start to panic a little and wish you had started sooner. Your panic starts to turn into frustration and perhaps even irritability.

4. Flicker of Hope Left

You can still make it; there is a little time left and you ponder how you are going to get it done. The rush you get from leaving your task until the last minute gives you a flicker of hope. There is still time; you can do this!

5. Fading Quickly

Your hope starts to quickly fade as you try desperately to understand why you just can’t do this. You may feel desperate and have thoughts like, “What is wrong with me?” and “Why do I ALWAYS do this?” You feel discouraged, or perhaps angry and resentful at yourself.

6. Vow to Yourself

Once the feeling of anger or disappointment disappears, you most likely swear to yourself that this will never happen again; that this was the last time and next time will be different.

Does this sound like you? Is the next time different? I understand the devastating effect that procrastination has on many lives, and for some, it is a really serious problem. You also have, on the other hand, those who procrastinate but it doesn’t affect them in any way. You know whether it is affecting you or not and whether it undermines your results.

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How to Break the Procrastination Cycle

Unless you break the cycle, you will keep reinforcing it!

To break the cycle, you need to change the sequence of events. Here is my suggestion on how you can effectively break the vicious cycle you are in!

1. Feeling Eager and Energized

This is when you commit to taking a new action or getting something done. You are feeling confident and optimistic that, this time round, you will do it! The first stage is always the same.

2. Plan

Thinking alone will not help; you need to plan your actions. I always put my deadlines one or two days in advance because you know Murphy’s Law! Take into consideration everything that you need to do, how long it will take you, and what you will need to get it done, then plan the individual steps.

3. Resistance

Just because you planned doesn’t mean that this time is guaranteed to be different. You will most likely still feel the resistance so expect this. This stage is key to identifying why you are procrastinating, so when you feel the resistance, try to identify it immediately.

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What is causing you to hesitate in this moment? What do you feel?  Write them down if it helps.

4. Confront Those Feelings

Once you have identified what could possibly be holding you back, for example, fear of failure, lack of motivation, etc. You need to work on lessening the resistance.

Ask yourself, “What do I need to do to move forward? What would make it easier?” If you find that you fear something, overcoming that fear is not something that will happen overnight — keep this in mind.

5. Put Results Before Comfort

You need to keep moving forward and put results before comfort. Take action, even if it is only for 10 minutes. The key is to break the cycle and not reinforce it. You have more control that you think.

6. Repeat

Repeat steps 3-5 until you achieve what you first set out to do.

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Final Thoughts

Change doesn’t happen overnight, and if you have some deeper underlying reasons why you procrastinate, it may take longer to finally break the cycle.

If procrastination is holding you back in life, it is better to deal with it now than to deal with the negative consequences later on. It is not a question of comfort anymore; it is a question of results. What is more important to you?

Learn more about how to stop procrastinating here: What Is Procrastination and How to Stop It (The Complete Guide)

Featured photo credit: Luke Chesser via unsplash.com

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