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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 23, 2021

Manage Your Energy so You Can Manage Your Time

Manage Your Energy so You Can Manage Your Time

One of the greatest ironies of this age is that while various gadgets like smartphones and netbooks allow you to multitask, it seems that you never manage to get things done. You are caught in the busyness trap. There’s just too much work to do in one day that sometimes you end up exhausted with half-finished tasks.

The problem lies in how to keep our energy level high to ensure that you finish at least one of your most important tasks for the day. There’s just not enough hours in a day and it’s not possible to be productive the whole time.

You need more than time management. You need energy management

1. Dispel the idea that you need to be a “morning person” to be productive

How many times have you heard (or read) this advice – wake up early so that you can do all the tasks at hand. There’s nothing wrong with that advice. It’s actually reeks of good common sense – start early, finish early. The thing is that technique alone won’t work with everyone. Especially not with people who are not morning larks.

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I should know because I was once deluded with the idea that I will be more productive if I get out of bed by 6 a.m. Like most of you Lifehackers, I’m always on the lookout for productivity hacks because I have a lot of things in my plate. I’m working full time as an editor for a news agency, while at the same time tending to my side business as a content marketing strategist. I’m also a travel blogger and oh yeah, I forgot, I also have a life.

I read a lot of productivity books and blogs looking for ways to make the most of my 24 hours. Most stories on productivity stress waking up early. So I did – and I was a major failure in that department – both in waking up early and finishing early.

2. Determine your “peak hours”

Energy management begins with looking for your most productive hours in a day. Getting attuned to your body clock won’t happen instantly but there’s a way around it.

Monitor your working habits for one week and list down the time when you managed to do the most work. Take note also of what you feel during those hours – do you feel energized or lethargic? Monitor this and you will find a pattern later on.

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My experiment with being a morning lark proved that ignoring my body clock and just doing it by disciplining myself to wake up before 8 a.m. will push me to be more productive. I thought that by writing blog posts and other reports in the morning that I would be finished by noon and use my lunch break for a quick gym session. That never happened. I was sleepy, distracted and couldn’t write jack before 10 a.m.

In fact that was one experiment that I shouldn’t have tried because I should know better. After all, I’ve been writing for a living for the last 15 years, and I have observed time and again that I write more –and better – in the afternoon and in evenings after supper. I’m a night owl. I might as well, accept it and work around it.

Just recently, I was so fired up by a certain idea that – even if I’m back home tired from work – I took out my netbook, wrote and published a 600-word blog post by 11 p.m. This is a bit extreme and one of my rare outbursts of energy, but it works for me.

3. Block those high-energy hours

Once you have a sense of that high-energy time, you can then mold your schedule so that your other less important tasks will be scheduled either before or after this designated productive time.

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Block them out in your calendar and use the high-energy hours for your high priority tasks – especially those that require more of your mental energy and focus. You also need to use these hours to any task that will bring you closer to you life’s goal.

If you are a morning person, you might want to schedule most business meetings before lunch time as it’s important to keep your mind sharp and focused. But nothing is set in stone. Sometimes you have to sacrifice those productive hours to attend to other personal stuff – like if you or your family members are sick or if you have to attend your son’s graduation.

That said, just remember to keep those productive times on your calendar. You may allow for some exemptions but stick to that schedule as much as possible.

There’s no right or wrong way of using this energy management technique because everything depends on your own personal circumstances. What you need to remember is that you have to accept what works for you – and not what other productivity gurus say you should do.

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Understanding your own body clock is the key to time management. Without it, you end up exhausted chasing a never-ending cycle of tasks and frustrations.

Featured photo credit: Collin Hardy via unsplash.com

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