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Last Updated on January 18, 2021

15 Fast and Easy Ways to Boost Mental Energy Levels

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.

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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Last Updated on April 30, 2021

How to Stay Awake at Work Without Caffeine

How to Stay Awake at Work Without Caffeine

Coffee is a way of life for many employees. Caffeine gives them the boost they need to help them get through the day. But as we know, like sugar highs, eventually the caffeine boosts wear off. The million-dollar question at the office for many people should be googling is, “how to stay awake at work without caffeine?”

According to Gallup, a staggering 85% of workers are “not engaged” at work.[1] That means the majority of the workforce around the world view their work negatively or are doing the minimum required to keep their jobs. As a result, it should come as no surprise that people are getting tired at the office.

Perhaps, you’re like one of my clients. Every morning he starts off his day like many people all over the world. He heads into the kitchen, pops in a capsule in his Nespresso machine, and then sits in front of the TV while sipping his gourmet coffee. Then, throughout the day, he’ll have one or two more cups, especially if the Sandman is visiting.

According to The National Safety Council, 43% of workers are sleep-deprived so it’s not uncommon to see people with a cup of joe on their desk.[2] Add in the meetings that seem to drag on and the hours we spend in front of a computer screen and the battle for our focus is very real.

Caffeine has become the drug of choice for millions. People use coffee to jolt themselves back into focus. Starbucks has even made coffee hip and cool, not to mention pricey. But that doesn’t mean it’s good for us. Thankfully, there are better, healthier ways to stay awake.

Here are some tips on how to stay awake at work without coffee.

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1. H2O

We all know the importance of drinking water. What most people don’t realize is the effect it can have on our focus and productivity. If you’ve ever been on a 6-hour plane ride or longer, upon landing, your body feels heavy. The reason is dehydration. The adrenaline from the excitement of heading to Disneyland with our family can mask our lethargy for only so long. Once it wears off, our body will feel it.

The same thing happens at the office. The more dehydrated our body is the worse its functions. Headaches are largely linked to dehydration. Hydrating our body has numerous health benefits that are relatively unseen including the elimination of toxins from our bloodstream, improved digestion, lubrication of our joints and eyes, and increased concentration.

Just how much water should we be drinking? According to The U.S. National Academies of Sciences, Engineering, and Medicine, women should drink about 2.7 liters a day, while men should drink about 3.7 liters.[3]

Despite knowing we should drink more water, many people don’t. Why is that? Simply put—boredom. It’s lacking in taste. Coca-Cola, Mountain Dew, or Monster Energy are what people turn to instead. It doesn’t hurt that they have caffeine in them either, giving them a double shot of energy in the form of sugar and caffeine.

How do we combat this? Easy, by making water “cool.” Liven up your water by adding ice cubes made out of 100% fruit juice or add wedges of fruits to your water infusing them with a hint of your favorite flavors.

Suggestion: Download an app or set up alarms to notify you throughout the day to drink water. Your body will thank you.

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2. Good Night’s Sleep

Like water, this should go without saying. It should, but with 43% of workers being sleep-deprived, it needs to be said, over and over again. Too many people shortchange their sleep because of work or fun.

For most people, there’s just not enough time in the day to do everything they want to. Burning the midnight oil before a big presentation or project is understandable but long-term, our body and performance will suffer if we push our body too hard.

A few years ago, the WSJ coined the term “sleepless elite,” referring to a small group of people that only need a short amount of sleep every night. Scientists estimate they make up only about 1% of the population.[4] You might be one of them. Only you know how effective you can be on a few hours of sleep. I’m not one of them, and chances are likely you aren’t either. I’ve only ever met one person who fit the bill, but the impact it is having on their body is still unknown.

We are all unique. Each of our bodies functions slightly differently, but for most people, seven to eight hours a day is needed for optimum performance. But it’s not just about quantity but also quality, which is why it’s important to have a 30-minute cool-down before getting into bed.

Turn off all screens. If possible, switch to yellow light. If not, simply turn down the lights. Turn off notifications on your phone. Do everything you can to make your environment conducive to sleep. Finally, reading a chapter or two in a good book to make yourself sleepy is a great way to get ready for bed. Doing these simple things will dramatically improve the quality of your sleep.

Suggestion: Create a daily cool-down routine to ensure the quality of your sleep.

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3. 80% Rule

In Japan, there’s an expression, “8 bun me,” which refers to eating until you’re 80% full. It’s actually a stroke of genius, especially for those looking to get more done at work. Knowing how to stay awake at work without caffeine is a real challenge for many people, but adjusting your diet is a great place to start.

When I first moved to Japan, I often found meals to be much smaller than those in America. I’m not going to lie, it bugged me at first. I found myself still hungry after lunch. Over time though, my body adjusted.

The problem with a full stomach is that it pulls blood away from our brain, which is why many people feel sleepy after lunch. Not feeling full after lunch will allow you to operate at a higher level at the office.

Most of us have been taught to have a light breakfast, a more robust lunch, and a big meal for dinner. Ironically, it should be the other way around. The problem is a big meal for dinner is something most people don’t want to change. Therefore, we should go to work on the other two meals.

For many people in the West, breakfast consists of a banana, cereal, or peanut butter and jelly sandwich. So, by the time lunch rolls around, it’s not surprising they’re hungry. The large lunch leads them to be sleepy in the afternoon. Instead, consider having a more substantial breakfast that will see you through the day. That way, lunchtime can be nothing more than a snack, allowing your mind to stay sharp until you finish up for the day.

Suggestion: A few small changes in your diet can lead to improved productivity at the office.

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4. Breathing

Breathing is another undervalued technique to boosting our performance. Patrick McKeown’s The Oxygen Advantage, James Nestor’s Breath: The New Science of a Lost Art, and Wim Hof’s The Wim Hof Method: Activate Your Full Human Potential all delve into the power of breathing and oxygen.

Brendon Burchard, the bestselling author of Life’s Golden Ticket: A Story About Second Chances and the creator of High-Performance Academy, says, “I don’t hope to have energy. I generate energy.” He does this through a series of breathing and physical exercises and it’s remarkable how effective these are in helping us boost performance.

Suggestion: Take the time to learn how to breathe as it can an effective way to boost energy or relax your body.

5. Reward Your Body

Another long-term solution to help us stay awake at work is by rewarding our bodies. Our bodies work hard for us. The daily grind can take its toll on our bodies over time, which is why it’s critical to reward our bodies.

Massages are an excellent way to reduce pain and muscle soreness while improving blood flow and reducing blood pressure. Nice warm baths can also achieve similar results. Massages and baths help battle insomnia, reduce injuries and anxiety, help with joint pain, and much more.[5][6]

Suggestion: Schedule regular massages into your month.

Bottom Line

Learning how to stay awake at work is a real challenge for millions of people the world over. Many turn to caffeine in the form of coffee to give them the boost they need, but it’s a short-term solution for a long-term problem. Instead, we should focus on changing a few of our daily habits. The results will astound you and with any luck, you’ll be able to kiss the caffeine habit goodbye.

More Tips on How to Stay Awake at Work

Featured photo credit: Ilya Pavlov via unsplash.com

Reference

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