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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.

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Last Updated on May 22, 2020

10 Practical Ways to Improve Time Management Skills

10 Practical Ways to Improve Time Management Skills

Do you often feel stressed out with too much work or too many responsibilities? As time passes, do you feel like you have more tasks on hand than you have time to do them?

The trick is to organize your tasks and use your time effectively to get more things done each day. This can help you to lower stress levels and improve your productivity both at work and at home.

Time management skills take time to develop and will look different for each person. Finding what works best for you and your busy schedule is key here.

To get you started, here are 10 ways to improve your time management skills and increase productivity.

1. Delegate Tasks

It is common for all of us to take on more tasks than we are capable of completing. This can often result in stress and burnout.

Delegation does not mean you are running away from your responsibilities but are instead learning proper management of your tasks. Learn the art of delegating work to your subordinates as per their skills and abilities and get more done. This will not only free up time for you but will help your team members feel like an integral piece of the work puzzle.

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2. Prioritize Work

Before the start of the day, make a list of tasks that need your immediate attention. Unimportant tasks can consume much of your precious time, and we tend to offer these too much of our energy because they are easier or less stressful.

However, identifying urgent tasks that need to be completed on that day is critical to your productivity. Once you know where to put your energy, you will start to get things done in an order that works for you and your schedule.

In short, prioritize your important tasks to keep yourself focused.

3. Create a Schedule

Carry a planner or notebook with you and list all the tasks that come to your mind. Being able to check off items as you complete them will give you a sense of accomplishment and keep you motivated.

Make a simple ‘To Do’ list before the start of the day, prioritize the tasks, and focus on the essentials. Make sure that these tasks are attainable, too. If there is a big task you need to complete, make that the only thing on your list. You can push the others to the next day. 

To better manage your time management skills, you may think of making 3 lists: work, home and personal.

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4. Set up Deadlines

When you have a task at hand, set a realistic deadline and stick to it. Once you set a deadline, it may be helpful to write it on a sticky note and put it near your workspace. This will give you a visual cue to keep you on task.

Try to set a deadline a few days before the task is due so that you can complete all those tasks that may get in the way. Challenge yourself and meet the deadline; reward yourself for meeting a difficult challenge.

5. Overcome Procrastination

Procrastination is one of the things that has a negative effect on productivity. It can result in wasting essential time and energy. It could be a major problem in both your career and your personal life[1].

Avoiding procrastination can be difficult for many. We tend to procrastinate when we feel bored or overwhelmed. Try to schedule in smaller, fun activities throughout the day to break up the more difficult tasks. This may help you stay on track.

6. Deal With Stress Wisely

Stress often occurs when we accept more work than we are capable of accomplishing. The result is that our body starts feeling tired, which can affect our productivity.

Stress comes in various forms for different people, but some productive ways to deal with stress can include:

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  1. Getting outside
  2. Exercising
  3. Practicing meditation
  4. Calling up a friend
  5. Participating in your favorite hobby
  6. Listening to music or a podcast

The key is to find what works for you when it comes to lowering your stress response. If you don’t have time for anything else, try a couple of breathing techniques. These can be done in minutes and have been proven to lower stress-inducing hormones.

7. Avoid Multitasking

Most of us feel that multitasking is an efficient way of getting things done, but the truth is that we do better when we focus and concentrate on one thing. Multitasking hampers productivity and should be avoided to improve time management skills.

Make use of to-do lists and deadlines to help you stay focused! This way you can do better at what you’re doing. Wait until you finish one before starting another. You’ll be surprised by how much more you’re able to get done.

8. Start Early

Most successful people have one thing in common — they start their day early as it gives them time to sit, think, and plan their day.

When you get up early, you are more calm, creative, and clear-headed. As the day progresses, your energy levels start going down, which affects your productivity, motivation, and focus[2].

If you’re not a morning person, you can just try waking up thirty minutes earlier than your normal time. You’ll be amazed by how much you can get done in that bit of time. If you don’t want to use it to work, use it to do a bit of exercise or eat a healthy breakfast. This kind of routine will also contribute to your productivity during the day.

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9. Take Regular Breaks

Whenever you find yourself feeling tired and stressed, take a break for 10 to 15 minutes. Too much stress can take a toll on your body and affect your productivity.

And even better, schedule your break times. It helps you to relax and gets back to work with energy again later. If you know a break is coming, you’ll likely be able to overcome boredom or a lack of motivation to push through the task at hand.

Take a walk, listen to some music, or do some quick stretches. The best idea is to take a break from work completely and spend time with your friends and family.

10. Learn to Say No

Politely refuse to accept additional tasks if you think that you’re already overloaded with work. Take a look at your to do list before agreeing to take on extra work.

Many people worry that saying no will make them look selfish, but the truth is that saying no is one of the best ways to take care of yourself and your time. When you take care of this, you’ll find you have more energy to devote to the important things, which the people around you will ultimately appreciate.

Final Thoughts

When you get clear about what’s on your plate, you’ll be more focused and get more done in less time.

Good time management requires a daily practice of prioritizing tasks and organizing them in a way that can save time while achieving more. Use the above strategies for few weeks and see if they help you. You may be surprised just how much more time you seem to have.

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Featured photo credit: Brad Neathery via unsplash.com

Reference

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