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15 Ways to Boost Mental Energy Levels

15 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.

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 will also perform more effectively, increasingly the likelihood of success in whatever you are doing.

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.

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2. Practice Negative Visualization

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

Negative visualization is practiced to lessen the impact if these scenarios do come true. 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 people. Building relationships makes us happy and gives us energy. Spend time with people who think positively, and have a lot of energy, and talk in a positive tone. It will make think more positively and give you energy.

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 slightly depressed, forcing yourself to think positively is a great way to start reversing negative momentum. Momentum has a profound effect on our energy levels. Energy builds on itself. If your mental energy levels are declining, gets harder and harder to start improving them. If your mental energy levels are improving, it gets easier and easier to keep building it.

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

5. Declutter Your Mind

Most people are very busy and have a ton of different things on their mind. We receive information such as emails 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. It will be enable you to be more present and conscious of what you’re doing in a given moment. Delegate what someone else can do for you.

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 the daytime. Getting exposure to sunlight reminds our body that it’s daytime and that we should have more energy.

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 counter intuitive, however taking a break from work can actually help you get more work done. Having fun stimulates your brain in a way that improves energy levels.

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

8. Stimulate your Mind

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

Action item: Make sure your experience some challenge throughout your daily life.

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. While meditating, the goal is to not think about future or past. It’s 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.

10. Try New Things

If you stick too close to the same routine, your brain can go into “auto-pilot.” You become un-stimulated and don’t have to think as much. As discussed above, mental stimulation is essential for energy.

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

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

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’s in your Control

Stoics believe in focusing on what’s in our control, and not what’s our of our control. Wanting or hoping for things that are not in our control will disrupt our tranquility. 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 Passion 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?

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. When you are responsible for your own emotions, your energy levels will always be high.

15. Be Present

Thinking negatively about the past can cause anxiety. Thinking about the future can give you anxiety. Be in the present moment. 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 anxiety. The past is out of our control.

More by this author

Mike Fishbein

Mike is an enterpreneur and digital marketing leader.

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Last Updated on October 9, 2020

Find out How to Study Effectively With These 6 Tips

Find out How to Study Effectively With These 6 Tips

Learning is a lifelong endeavor and one that we can all hopefully learn to enjoy. One way to boost learning is through effective study techniques and habits. Once you learn how to study effectively, learning will get significantly easier, both in the classroom and out.

There are several study habits that are pivotal to know in order to study effectively and properly. These techniques could be the deciding factor as to whether you pass or fail or, more importantly, learn. These 6 techniques will help you learn how to study effectively.

1. Take Notes

In order to study, a person is required to understand what he or she is learning. A great way of understanding/learning is by making notes of the content you are reading[1]. Note-taking may including making linear notes, diagrams, charts, etc.

The key to taking notes when learning how to study effectively is limiting your notes to the most important and complex information, and making it all as simple as possible. Trying to write down everything you hear is a recipe for disaster, as you will simply become overwhelmed when looking back at what you’ve written.

An exceptional note making style is using summaries. Summaries are a written record of all the important points in a short and concise version. They’re excellent for using when an exam is fast approaching. However, if this doesn’t work for the subject matter or if you’re more creative, try mapping instead[2].

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Use mind mapping when learning how to study effectively.

    2. Practice

    Studying is meant to enable you to apply your learned knowledge to real life situations, so if you want to learn how to study effectively, focus on practice.

    The best way to study is by practicing with realistic examples and questions. As one TED article points out, “Practice is the repetition of an action with the goal of improvement, and it helps us perform with more ease, speed, and confidence”[3].

    For example, if you have a big interview coming up, how will you prepare for it? You’ll likely study types of questions typically asked in interviews. The most effective next step would be finding a friend to do a mock-interview with you. One article points out that “a mock interview helps you learn how to answer difficult questions, develop interview strategies, improve your communication skills, and reduce your stress before an actual job interview”[4].

    Placing yourself in these kinds of practice testing situations will help you recreate the emotions you’ll likely feel in the actual situation, so you won’t be taken off guard when the time comes.

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    3. Improve Your Study Area

    Often enough, we study in a place that we feel comfortable in, but this has both pros and cons. Make sure that the room you’re studying in is not too cold or too warm. A cold room will make you feel uneasy, whereas an overly warm room will make you feel lethargic and lazy.

    Ensure that it’s not in an area with a lot of traffic that will work to distract you. If there is a lot of distracting background noise, consider putting on some relaxing music to drown it out[5].

    Furthermore, ensure that your study space is free of clutter. Research shows that clutter significantly increases chances of procrastination[6]. Other studies have suggested that having excess clutter can increase stress and levels of cortisol. Therefore, if you really want a productive study hour, make sure your workspace is clean first.

    4. Eliminate Distractions

    You may need to decipher between a distraction and an interruption when learning how to study effectively. A distraction can come in the form of open social media pages or a crying child, whereas an interruption can be anything from a phone ringing to an unexpected visitor showing up.

    While interruptions are nearly impossible to control, it is possible to eliminate the majority of distractions for certain periods of time. Choose a time when you’re alone or it’s quiet enough for you to study. It takes a lot of concentration to study properly, and there’s no guarantee that you can focus again once your train of thought is disturbed.

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    If you have to use your computer to study, close out of all social media pages. If you have small children, ask your partner to keep them occupied in the meantime. There is often a solution for the distractions that each of us have to deal with in life, so get creative.

    5. Set Goals

    In order to make progress with your studies when learning how to study effectively, it’s great if you set mini goals or objectives for yourself. Set out an allocated amount of work you want to complete for a day and make sure you do it. Every time you accomplish a mini goal, reward yourself with some free time. This will assure that you’re properly motivated and certainly won’t suffer from a burn out from over-studying.

    Deadlines can be hugely helpful in motivating us to get things done. One study suggests that “as we approach a deadline, or get near to completing a task, this has the effect of reducing ‘opportunity costs’ – essentially, the lure of all the other things you could be doing instead”[7].

    If you know you have a big exam coming up in a day or two, make a deadline for yourself. For example, tell yourself: “I will read these three chapters before 10 pm tonight.” You can even set a reward for when you complete your goal on time.

    You can read more on creating effective deadlines in this article.

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    6. Follow a Healthy Routine

    When learning how to study effectively, a healthy routine is important to your success. Your body needs to brace itself for intense studying, which is why you should get at least 8 hours of sleep, keeping in mind that the amount of time you sleep before 12 counts the most.

    Have a proper diet, including not living off energy drinks or takeout. A proper diet consists of 3 to 5 meals a day with average portions. If you need energy, opt for whole grains instead of processed grains to ensure your body is able to slowly process the food, offering consistent energy for the study session ahead.

    The greatest obstacle to face is having a balanced lifestyle, as studying is very time and energy consuming, which is why an overall healthy lifestyle is highly recommended.

    Final Thoughts

    Whether you’re studying for a big interview, a final exam, or a certification, learning how to study effectively is crucial to your success. Follow the tips above to ensure that the time you spend studying is time used well.

    More Tips on Studying Effectively

    Featured photo credit: Windows via unsplash.com

    Reference

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