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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 15, 2019

How to Be a Leader Who Is Inspiring and Influential

How to Be a Leader Who Is Inspiring and Influential

When I began managing people 15 years ago, I thought having a fancy title was synonymous with influence. Over time, I learned that power is conferred based on likeability, authenticity, courage, relationships and consistent behavior. When leaders cultivate these attributes, they earn power, which really means influence.

Understanding influence is essential to professional growth, and companies rise and fall based on the quality of their leadership.

In this article, we will look into the essentials of effective leadership and how to be a leader who is inspiring and influential.

What Makes a Leader Fail?

A host of factors influence a leader’s ability to succeed. To the extent that leaders fail to outline a compelling vision and strategy, they risk losing the trust and confidence of their teams. Employees want to know where a company is going and the strategy for how they will get there. Having this information enables employees to feel safe, and it allows them to see mistakes as part of the learning journey versus as fatal occurrences.

If employees and customers do not believe a company’s leadership is authentic and inspiring, they may disengage, or they may be less inclined to offer constructive criticism that can help a company innovate or help a leader improve.

And it is not just the leadership at the top that matters. Middle managers play a distinct role in guiding teams. Depending on the company’s size, employees may have more access to mid-level managers than they do members of the C-suite, meaning their supervisors and managers have greater influence on the employee and the customer experience.

What Is Effective Leadership?

Effective leadership is inspiring, and it is influential. Cultivating inspiring and influential leaders requires building relationships across the company.

Leaders must be connected to both the teams they lead as well as to their own colleagues and managers. This is key as titles do not make a person a leader, nor do they automatically confer influence. These are earned through trusting relationships. This explains why some leaders can get more out of their teams than others and why some leaders experience soaring profits and engagement while others sizzle out.

Eric Garton said in an April 25, 2017, Harvard Business Review article:[1]

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“… inspiring leaders are those who use their unique combination of strengths to motivate individuals and teams to take on bold missions – and hold them accountable for results. And they unlock higher performance through empowerment, not command and control.”

How to Be an Inspiring and Influential Leader

To be an inspiring and influential leader requires:

1. Courage

The late poet Maya Angelou once said,

“Courage is the most important of all the virtues, because without courage you can’t practice any other virtue consistently. You can practice any virtue erratically, but nothing consistently without courage.”

Courage is required in the workplace when implementing new strategies, especially when they go against professional norms.

For instance, I heard Lisa TerKeurst, bestselling author and founder of Proverbs 31 Ministries, explain her decision to move away from her company’s magazine. While the organization had long had a magazine, she saw a future where it didn’t exist.

In order to make the switch, she risked angering her team members and customers. She took a chance, and what started out as a monthly newsletter, has grown into a multi-dimensional organization boasting half a million followers. Had Lisa not found the courage to change the direction of her organization, they undoubtedly would not have been able to experience such exponential growth.

It also takes courage to give and receive feedback. When leaders see employees who are not living into the company’s mission or who are engaging in behavior that may undermine their long-term success, one must risk temporary angst and speak candidly with the colleague in question.

Similarly, it takes courage to hear constructive criticism and try to change. In business, as in life, courage is necessary for being an inspiring and influential leader.

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2. A Commitment to Face Your Internal Demons.

If you feel great about yourself, enter a leadership position. You are likely to be triggered in ways you didn’t think possible. You are also likely to receive feedback that may leave you second-guessing yourself and your leadership skills.

The truth about leading others is that you get to a point where you realize that it is difficult to take people to places where you yourself haven’t gone.

To be an influential and inspiring leader, you have to face your own demons and vow to continually improve. Influential leaders take their personal evolution serious, and they invest in coaching, therapy and mindfulness to ensure that their personal struggles do not overshadow their professional development.

3. A Willingness to Accept Feedback

Inspiring and influential leaders are not afraid to accept feedback. In fact, they actively solicit it. They understand that everyone in their life has a lesson to teach them, and they are willing to accept it.

Inspirational leaders understand that feedback is neither good nor bad but rather an offering that is critical to growth. Even when it hurts or is an affront to the ego, influential leaders understand that feedback is critical to their ability to lead.

4. Likability

Some people will argue that leaders need not worry about being liked but should instead focus on being respected. I disagree. Both are important.

When team members like their boss and believe their boss likes them, they are more likely to go the extra mile to fulfill departmental or organizational goals. Likable leaders are moved to the front of the line when it comes to being influential.

Relatedly, when colleagues feel management dislikes them, they experience internal stress and can spend unnecessary time focusing on the source of their manager’s discontent versus the work they have been hired to do.

So, likability is important for both the leader and the people she leads.

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5. Vulnerability

Vulnerability is critical for being an inspiring leader. People want the truth. They admire leaders who can occasionally demonstrate vulnerability. It promotes deeper relationships and inspires trust.

When leaders can showcase vulnerability appropriately, they destroy the illusion that one must be perfect to be a leader. They also demonstrate that vulnerability is not a dirty word; they too can be vulnerable and ask for a helping hand when necessary.

6. Authenticity

Authenticity is about living up to one’s stated values in public and behind closed doors.

Influential leaders are authentic. They set to live out their values and use those values to guide their decisions. The interesting thing about leadership is that people are not looking for perfect leaders. They are, in part, looking for leaders who are authentic.

7. A True Understanding of Inspiration

Effective leaders are inspirational. They understand the power of words and deeds and use both strategically.

Inspiring leaders appropriately use stories and narratives to enable the teams around them to see common situations in an entirely new light.

Inspirational leaders also showcase grit and triumph while convincing the people around them that success and victory are attainable.

Finally, inspiring leaders encourage the teams they lead to tap into their own genius. They convince others that genius is not reserved for a select few but that most people have it in them.

As explained in the article True Leadership: What Separates a Leader from a Boss:

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“A leader creates visions and motivates team members to work together towards the same goal.”

8. An Ability to See the Humanity in Others

Inspiring and influential leaders see the humanity in others. Rather than treating their teams as mere tools to accomplish organizational goals, they believe the people around them are unique beings with inherent value.

This means knowing when to pause to address personal challenges and dispelling with the myth that the personal is separate from the professional.

9. A Passion for Continual Learning

Inspiring and influential leaders are committed to continual learning. They invest in their own development and take responsibility for their professional growth.

These leaders understand that like a college campus, the workplace is a laboratory for learning. They believe that they can learn from multiple generations in the workplace as well as from people from diverse racial and ethnic backgrounds.

Influential leaders proactively seek out opportunities for learning.

The Bottom Line

No one said leadership was easy, but it is also a joy. Influencing others to action and positively impacting the lives of others is a reward unto itself.

Since leadership abounds, there is an abundance of resources to help you grow into the type of leader who inspires and influences others.

More Resources About Effective Leadership

Featured photo credit: Markus Spiske via unsplash.com

Reference

[1] Harvard Business Review: How to Be an Inspiring Leader

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