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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 September 30, 2020

Effective vs Efficient: What’s the Difference Regarding Productivity?

Effective vs Efficient: What’s the Difference Regarding Productivity?

When it comes to being effective vs efficient, there are a lot of similarities, and because of this, they’re often misused and misinterpreted, both in daily use and application.

Every business should look for new ways to improve employee effectiveness and efficiency to save time and energy in the long term. Just because a company or employee has one, however, doesn’t necessarily mean that the other is equally present.

Utilizing both an effective and efficient methodology in nearly any capacity of work and life will yield high levels of productivity, while a lack of it will lead to a lack of positive results.

Before we discuss the various nuances between the word effective and efficient and how they factor into productivity, let’s break things down with a definition of their terms.

Effective vs Efficient

Effective is defined as “producing a decided, decisive, or desired effect.” Meanwhile, the word “efficient ” is defined as “capable of producing desired results with little or no waste (as of time or materials).”[1]

A rather simple way of explaining the differences between the two would be to consider a light bulb. Say that your porch light burned out and you decided that you wanted to replace the incandescent light bulb outside with an LED one. Either light bulb would be effective in accomplishing the goal of providing you with light at night, but the LED one would use less energy and therefore be the more efficient choice.

Now, if you incorrectly set a timer for the light, and it was turned on throughout the entire day, then you would be wasting energy. While the bulb is still performing the task of creating light in an efficient manner, it’s on during the wrong time of day and therefore not effective.

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The effective way is focused on accomplishing the goal, while the efficient method is focused on the best way of accomplishing the goal.

Whether we’re talking about a method, employee, or business, the subject in question can be either effective or efficient, or, in rare instances, they can be both.

When it comes to effective vs efficient, the goal of achieving maximum productivity is going to be a combination where the subject is effective and as efficient as possible in doing so.

Effectiveness in Success and Productivity

Being effective vs efficient is all about doing something that brings about the desired intent or effect[2]. If a pest control company is hired to rid a building’s infestation, and they employ “method A” and successfully completed the job, they’ve been effective at achieving the task.

The task was performed correctly, to the extent that the pest control company did what they were hired to do. As for how efficient “method A” was in completing the task, that’s another story.

If the pest control company took longer than expected to complete the job and used more resources than needed, then their efficiency in completing the task wasn’t particularly good. The client may feel that even though the job was completed, the value in the service wasn’t up to par.

When assessing the effectiveness of any business strategy, it’s wise to ask certain questions before moving forward:

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  • Has a target solution to the problem been identified?
  • What is the ideal response time for achieving the goal?
  • Does the cost balance out with the benefit?

Looking at these questions, a leader should ask to what extent a method, tool, or resource meets the above criteria and achieve the desired effect. If the subject in question doesn’t hit any of these marks, then productivity will likely suffer.

Efficiency in Success and Productivity

Efficiency is going to account for the resources and materials used in relation to the value of achieving the desired effect. Money, people, inventory, and (perhaps most importantly) time, all factor into the equation.

When it comes to being effective vs efficient, efficiency can be measured in numerous ways[3]. In general, the business that uses fewer materials or that is able to save time is going to be more efficient and have an advantage over the competition. This is assuming that they’re also effective, of course.

Consider a sales team for example. Let’s say that a company’s sales team is tasked with making 100 calls a week and that the members of that team are hitting their goal each week without any struggle.

The members on the sales team are effective in hitting their goal. However, the question of efficiency comes into play when management looks at how many of those calls turn into solid connections and closed deals.

If less than 10 percent of those calls generate a connection, the productivity is relatively low because the efficiency is not adequately balancing out with the effect. Management can either keep the same strategy or take a new approach.

Perhaps they break up their sales team with certain members handling different parts of the sales process, or they explore a better way of connecting with their customers through a communications company.

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The goal is ultimately going to be finding the right balance, where they’re being efficient with the resources they have to maximize their sales goals without stretching themselves too thin. Finding this balance is often easier said than done, but it’s incredibly important for any business that is going to thrive.

Combining Efficiency and Effectiveness to Maximize Productivity

Being effective vs efficient works best if both are pulled together for the best results.

If a business is ineffective in accomplishing its overall goal, and the customer doesn’t feel that the service is equated with the cost, then efficiency becomes largely irrelevant. The business may be speedy and use minimal resources, but they struggle to be effective. This may put them at risk of going under.

It’s for this reason that it’s best to shoot for being effective first, and then work on bringing efficiency into practice.

Improving productivity starts with taking the initiative to look at how effective a company, employee, or method is through performance reviews. Leaders should make a point to regularly examine performance at all levels on a whole, and take into account the results that are being generated.

Businesses and employees often succumb to inefficiency because they don’t look for a better way, or they lack the proper tools to be effective in the most efficient manner possible.

Similar to improving a manager or employee’s level of effectiveness, regularly measuring the resources needed to obtain the desired effect will ensure that efficiency is being accounted for. This involves everything from keeping track of inventory and expenses, to how communication is handled within an organization.

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By putting in place a baseline value for key metrics and checking them once changes have been made, a company will have a much better idea of the results they’re generating.

It’s no doubt a step-by-step process. By making concentrated efforts, weakness can be identified and rectified sooner rather than later when the damage is already done.

Bottom Line

Understanding the differences between being effective vs efficient is key when it comes to maximizing productivity. It’s simply working smart so that the intended results are achieved in the best way possible. Finding the optimal balance should be the ultimate goal for employees and businesses:

  • Take the steps that result in meeting the solution.
  • Review the process and figure out how to do it better.
  • Repeat the process with what has been learned in a more efficient manner.

And just like that, effective and efficient productivity is maximized.

More on How to Improve Productivity

Featured photo credit: Tim van der Kuip via unsplash.com

Reference

[1] Merriam-Webster: effective and efficient
[2] Mind Tools: Being Effective at Work
[3] Inc.: 8 Things Really Efficient People Do

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