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Last Updated on January 18, 2021

15 Fast and Easy Ways to Boost Mental Energy Levels

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15 Fast and Easy Ways to Boost Mental Energy Levels

The mind is one of the biggest contributors to energy levels. The benefits of having high levels of mental energy include happiness, confidence, focus, and increased willpower, motivation, and productivity, which is why it can be so important to learn how to boost energy when it’s low.

Additionally, the mind has a huge effect on one’s level of physical physical energy. Increased willpower and motivation often lead to healthier eating habits, less procrastination, and more.

The way we think has an astounding effect on the way others perceive us and how we perform. When you feel confident, you look confident, and you will also perform more effectively, increasing the likelihood of success in whatever you are doing as you increase your energy levels in the long-term.

This article covers 15 ways to boost mental energy levels.

1. Be Grateful

Remind yourself of the things you are grateful or thankful for in your life. Gratitude will make you think more positively and give you more mental energy.

If you’re not having fun at work, be grateful that you have work and are earning a salary. If you’re having challenges in any aspect of your life, understand that challenges make you stronger, and be grateful that you don’t have a boring life.

Being grateful reminds you of what’s important. For example, you might be upset about being stuck in traffic. Being grateful for your family will remind you of the traffic’s relative insignificance.

Action item: Write down 5 things you are grateful for in your life to boost energy.

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2. Practice Negative Visualization

Negative visualization originated in a philosophy called Stoicism. Stoics periodically contemplate, but they don’t worry about, “worst-case scenarios.”

Negative visualization is practiced to lessen the impact if these scenarios do come true[1]. In addition, it’s intended to reduce insatiability and force you to appreciate what you do have.

Most of us spend our idle time thinking about the things we want but don’t have. We would be much better off, Stoics believe, to spend this time thinking of all the things we have and reflecting on how much we would miss them if they were not ours.

3. Surround Yourself With Great People

Humans are naturally social, so building relationships makes us happy and gives us energy. Spend time with people who think positively and boost energy simply by being who they are. It will help you respond better to life when you’re around people who offer this kind of perspective.

Action items: Who in your life is overly negative? Should you be spending as much time with them as you do? What kinds of people would you like to spend more time with? Create a game plan for meeting or spending time with these people.

4. Think Positively

Thinking positive thoughts will make you feel more positive. Feeling more positive and optimistic will boost mental energy.

If you’re feeling sluggish or depressed, forcing yourself to think positively is a great way to start reversing negative momentum. Momentum has a profound effect on our energy levels, as energy builds on itself. If your mental energy levels are declining, it gets harder and harder to start improving them.

Focus on the positive in any situation. Take advantage of opportunities as they present themselves. Instead of thinking about what could go wrong, think about what could go right.

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5. Declutter Your Mind

Most people are very busy and have a lot on their mind, which can get in the way when you want to boost energy. We receive information at a faster pace than ever before. Declutter your mind by delegating, setting reminders, taking notes, and keeping a calendar.

To avoid making mistakes, and to declutter your mind, keep as much as you can outside of your brain. For example, if you set a meeting with someone, put it in your calendar so you no longer have to remember it. Keep a to-do list, as it will be enable you to be more present and conscious of what you’re doing in a given moment.

You can learn how to make an effective to-do list here.

6. Go Outside

Exposing your skin and eyes to sunlight will give you Vitamin D, which can boost energy.

In addition, our minds and bodies are used to being awake during the daytime, and we naturally have more energy during those hours. Getting exposure to sunlight reminds our body that it’s daytime and that we should have more energy[2].

Action item: if you’re feeling tired while at the work, take a short break outside in the sun.

7. Have Fun!

Don’t forget to allocate time to friends and family, hobbies, etc. These activities provide excitement and keep you motivated. It seems counterintuitive, but taking a break from work can actually help you get more work done. Having fun stimulates your brain in a way that boosts energy.

Action item: Set times out of your week for hobbies or activities you find fun.

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8. Stimulate Your Mind

Keep your mind stimulated but not overworked. Mental challenges will give you energy, but too much may leave you fatigued and overwhelmed. Without enough challenges, you may become bored and lethargic, so try learning a new skill to stimulate your mind.

Action item: Make sure to challenge yourself each day with a new experience or goal.

9. Meditate

Many people find meditation to be a great way to boost mental energy.  A basic definition of meditation is simply being conscious of mind and breath, and it has been shown to have a variety of health benefits that can help boost your energy levels.

While meditating, the goal is to not think about the future or past, but to be present. I think of meditation as a time to let my thoughts flow freely and to take notice of my emotions, thoughts, and body.

Action item: Look for a meditation class near you.

10. Try New Things

If you stick too close to the same routine, your brain can go into “auto-pilot.” As discussed above, mental stimulation is essential to boost energy.

Try breaking your routine, and learn something new. Go on a spontaneous adventure to give yourself a fresh perspective. Go into a bookstore and pick out a random book from a genre you don’t normally read.

Action item: Choose an activity that you do consistently and adjust it in some way.

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11. Practice Minimalism

Learn to say “no” and eliminate excess in your life. Throw away what you don’t need. When you have fewer items in your life, there is more space for things you want.

12. Focus on What You Can Control

Stoics believe in focusing on what’s within our control. Wanting or hoping for things that are not in our control will disrupt our tranquility, and worrying about or hoping for something that we don’t have an impact on can cause anxiety.

Action item: List what you’re currently worrying about or hoping for and differentiate what is in your control from what is not.

13. Do What You’re Passionate About

Taking part in activities, professionally and personally, that you’re passionate about leads to more happiness. Spending time on activities that you don’t enjoy can be exhausting.

Action item: What do you love doing? How can you arrange your career or lifestyle so you can do more of it to boost energy?

14. Take Responsibility for Your Emotions

Emotions have a strong effect on your energy levels. If you are feeling sad or embarrassed, you will have less energy. If you are feeling proud or confident, you will have more energy.

By taking responsibility for your emotions, you will become less dependent on external validation or circumstances to influence energy levels.

15. Be Present

Thinking negatively about the past or future can cause anxiety. Accept the situation you’re in and take the best action you can. Wishing you were in a different situation, or wishing you had done something differently in the past will only cause you stress.

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The Bottom Line

Each of the actions above can be easily incorporated into your daily routine to improve your mental health. Identify what is causing you to lack energy, and apart from getting a good night’s sleep, exercising, and eating healthy, try some of the above to boost energy and reduce fatigue without that energy drink or extra cup of coffee.

More on How to Boost Energy

Featured photo credit: Jonathan Sebastiao via unsplash.com

Reference

[1] Daily Stoic: The Stoic Art of Negative Visualization
[2] Environmental Health Perspectives: Benefits of Sunlight: A Bright Spot for Human Health

More by this author

Mike Fishbein

Mike is an enterpreneur and digital marketing leader.

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Published on November 30, 2021

Entrepreneurial Burnout: 6 Ways to Avoid And Overcome It

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Entrepreneurial Burnout: 6 Ways to Avoid And Overcome It

Burnout became an especially painful issue during the pandemic when the majority of people worked from home, finding it difficult to draw the line between work and private life. However, entrepreneur burnout has been less discussed, despite evidence that entrepreneurs are at a higher risk of burning out.[1]

It may seem that as the boss, you are more in control of your time and work duties. Feeling stressed? Take a day off. Don’t feel like doing something? Give the task to someone else. But in reality, the responsibility of leading a company weighs heavy on many company owners.

In addition, when you’re passionate about growing your business, it can be tricky to notice the symptoms of burnout. It may take long months or even years of putting yourself through survival mode before you notice that your body or mind has raised a white flag.

The tips compiled here will help you avoid entrepreneur burnout and tackle already existing burnout symptoms, like exhaustion, sleep problems, irritability, weakened immune system, and others. However, if you feel that these have already become serious issues, it’s a good idea to consult a doctor or a psychotherapist in addition to following these tips.

1. Find a Reliable Business Partner

There’s a reason why most startups nowadays have at least two or three people on the founding team. Starting and growing a business is a challenging endeavor and can become a gargantuan task if you sign up to do it alone. Even if it may seem doable at first, new responsibilities, needs, and issues will arise as your company grows.

If you’re lucky, you already have a trustworthy partner to share the highs and lows of managing a business. If you’re going at it solo but would like to find a business partner, look for someone who:

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  • you trust and, ideally, have already worked with, either as colleagues or co-founders;
  • has a complementary skillset and temper;
  • has similar work habits and ethics;
  • will be equally invested in the business, both financially, practically, and emotionally.

Rihards Piks, the co-founder of on-demand supplement fulfillment service Supliful, shares that he and his business partner Martins were childhood friends and had already worked on several business ideas together before Supliful. Their close-knit partnership played a crucial role when their previous business was facing bankruptcy: “When we decided to take out personal loans to save our business from going under, we both took an equal share of the risk – and an equal share of the loan. Neither Martins nor I became a tag-along co-founder.”[2]

2. Set Your Priorities as Soon as Possible

When starting your business, the list of tasks and plans seems endless, and it’s clear as day that it’s not humanly possible to attend to all of them. That’s why priority setting is so important when you’re a company owner. In other words, take small but focused steps in the right direction.

If your company is still at a very early stage, prioritize the tasks that help you create a Minimum Viable Product or MVP to kick your business off and start attracting customers. An MVP is the most basic version of your business idea that can operate. Gather the first clients, and get valuable feedback.

If you’re leading an already established business, think about slowly transferring operational tasks to others, keeping the focus on company goals and other crucial aspects of your business.

Jonna Piira, the founder of Kali, worked on too many projects until she was forced to take some time off due to an unfortunate fall down the stairs. That’s when she realized she was experiencing entrepreneur burnout and decided to take a critical look at her list of priorities: “I reviewed everything that I was doing. I listed all of my commitments from most fulfilling to least. I then reviewed how much time each commitment was taking each week. Then I cut out the items at the bottom of my list.”[3]

3. Delegate Instead of Micromanaging

First-time founders are at the highest risk of entrepreneur burnout simply because they operate in high uncertainty and thus, feel they have to be responsible for every aspect of the business and control everything. More experienced business owners know that it’s impossible—and unnecessary—to participate in every process and decision within the company.

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Instead of trying to control everything, follow these tactics:

  • Hire great people and trust them to fulfill their responsibilities.
  • Remember the list of your priorities and focus on them instead of constantly checking your team’s performance.
  • If necessary, schedule weekly or monthly meetings with different teams and employees to stay in the loop about the most critical processes.
  • Delegate straightforward manual tasks to freelancers (e.g., from platforms like Fiverr or Upwork).
  • Prepare documentation to streamline how processes run within the company (more on this in the next section).

Toms Panders, co-founder and CEO of ad tech startup Setupad, said: “Prior to launching Setupad, I had spent almost 10 years in the advertising industry, so I felt that I knew how to do things the right way and wanted to participate in every decision made within the company. However, as the company was quickly growing, I realized that I must release the reins and trust my team if I want to stay sane and avoid burning out. I also realized that micromanaging is an overhead cost. I prefer to invest in improving the hiring process and education.”

4. Document Processes and Guidelines

To avoid having to participate in every process within the company, it’s a smart move to streamline your company’s standard operating procedures (SOPs) as soon as possible. These are the documented processes specific to your industry or type of work and describe the steps necessary to complete tasks according to industry regulations.

SOPs are crucial for running a smooth business operation and for onboarding new employees as swiftly as possible. Following such step-by-step documentation, anyone can complete tasks and lead basic projects.

When starting a small business, it may seem that SOPs aren’t necessary, but as your company grows, you’ll see that such documentation saves your valuable time that you’d have to spend mentoring instead of tending to other business goals. Now, this is not to say that SOPs substitute all human interaction during onboarding and delegating tasks, but they are a huge help and time-saver.

5. Use Apps That Save Time and Automate Tasks

Automation can help your business scale without you having to be involved in the mundane and repetitive part of it. Whenever you feel like you’re spending too much time doing something manually, check if there isn’t an app to do it for you! Chances are, there’s already existing technology that will solve your problem and automate processes without requiring much effort and time from you or your team, while you focus on creating value for your clients.

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For example, there’s no need to manage and assign tasks manually and control who’s responsible for what when there are so many great project management apps out there. Why create attendance shifts and issue invoices manually when effective time management tools can do it for you? Many of these tools offer free trials, so you can test them out before committing to a purchase.

Julia Gifford, co-founder of PR and content marketing agency Truesix shared with us: “I can’t emphasize how much time and nerves I saved when I switched from manually creating invoices in Google Docs to using invoicing software. It seemed inconsequential at first, which is why it took so long to make the switch. But it’s the little things that are done automatically that really ended up making a difference – like setting the date, due date, calculating totals, calculating VAT. It has made invoicing so much faster, not to mention with significantly fewer errors. Now I don’t dread this task every month like I used to, and am a much happier person for it.”

6. Nourish Your Life Outside of Work

Here’s a universal truth that many entrepreneurs have learned the hard way: it’s rarely only work that causes entrepreneur burnout. Usually, it’s a combination of different external factors, lifestyle aspects, and personality traits.

For one, the health of your mind is directly linked to the health of your body. Neglecting physical activities, eating unhealthy food, sleeping too little, smoking, and drinking too much—all these contribute to burnout.

If you experience stress, it’s crucial to learn to deal with it healthily, whether it’s through meditation, sports, massage, or something else that relaxes you. In addition, make sure you take sufficient breaks and exercise or at least take a walk also during work hours.

Armands Broks, the founder of fintech company TWINO, shares how he experienced burnout back in 2017: “I had to turn my company around and basically start from scratch. As burnout wasn’t a widely discussed topic back then, I went through it all alone. This experience taught me that to maintain mental health, all areas of life need to be in balance. You cannot focus only on work, neglecting your body or your emotions. If you cannot hold that balance, getting burned out is only a matter of time.”[4]

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That said, many passionate and ambitious entrepreneurs and especially startup founders find it hard to slow down and stop working when they still feel they could do so much. Armands Broks told us, “One of the difficult decisions I had to make was handing over the reins of my business to another person. I delegated my operational responsibilities, deciding to focus only on business strategy and growth agenda.”

Learning from his struggles, Armands has emphasized his company’s employee wellbeing strategy, placing even greater emphasis on mental health. For example, employees are allowed to take some days off for the sake of their mental health or simply resting.

Watch Out for Entrepreneur Burnout

Entrepreneur burnout can creep up on people who are ambitious and excited about what they do. In addition, entrepreneur burnout doesn’t happen only when things aren’t going well. Many company founders running successful businesses can be just as susceptible to this modern plague.

On the bright side, experiencing burnout often teaches a valuable lesson and forces people to switch to more balanced and healthy lifestyles. If you feel burned out now right now, follow these tips and hang in there! Chances are, you’ll come out of this stronger, calmer, and with a new set of priorities.

More Tips For Entrepreneurs

Featured photo credit: LinkedIn Sales Solutions via unsplash.com

Reference

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