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15 Ways To Make Your Energy Balanced Throughout The Day

15 Ways To Make Your Energy Balanced Throughout The Day

According to the Textbook of Biochemistry and Human Biology, energy balance can be equated as, “Energy intake = internal heat produced + external work + energy stored.” Learning how to keep your energy well balanced throughout the day can lead to a more productive and resourceful you. The following 15 points can be the catalyst for a healthier lifestyle, and much more energy.

1 – Ditch Caffeine, Sugar, and Cigarettes

    Caffeine heavy drinks/foods may seem like the ideal way to lift your energy, but they’re an artificial boost which does nothing for you in the long term. Worst offenders include: coffee, energy drinks, power bars, and sugar. Unfortunately they lead to energy slumps and depression due to excessive sugar and artificial flavorings. Moderation is key, as well as avoiding fizzy drinks, sweets, and confectionery items like donuts.

    If you’re a smoker, cigarettes should be dropped from your life. They drain your money, make you smell, ruin your appearance, and destroy your energy. For advice on how to quit visit Smoke Free.

    2 – Drink Water

      Keeping yourself hydrated is vital as dehydration leads to fatigue. As soon as you wake up you should drink a glass of water to wake your body up and get your organs functioning properly. Be wary of bottled water though, as it is often merely tap water and has no special significance. Worse still, flavored bottled water is often laden with added sugar. Head for your nearest tap for the ideal glass of H2O.

      3 – Drink Tea/Herbal Tea

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        Tea/herbal teas offer essential nutrients and antioxidants. Tea itself has only a small amount of caffeine compared to coffee, and green tea (consumed without milk or sugar) can help you lose weight. You can also buy an amazing tea pot. Just looking at one of these is enough to boost your mood right away.

        4 – Eat the Right Food

          Fresh vegetables should be a daily part of your diet. Meats such as turkey, chicken, and fish are also great sources of protein, whilst carbohydrates like brown rice and wholemeal bread can provide welcome energy boosting nutrients.

          For  a treat, try dark chocolate. It can be a wonderful boost for your mood and mental alertness as the cocoa has flavonoids which will keep you going. The stronger the cocoa the better, although limit the amount you eat. Magnesium is also a good energy boost, and you can find it in fish and various nuts.

          5 – Exercise

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            It’s a word which many people don’t like to hear, especially after a long day of work, but 30 minutes of exercise over several weeks would be enough to improve energy levels. Exercise takes many forms; try running, cycling, badminton, tennis, swimming, go-karting, martial arts, or drumming for rapid health improvements..

            6 – Lose Weight

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              Over numerous years, office work can lead to unnecessary weight gain. This in itself can make you feel sluggish, so with regular exercise and a good diet you can expect to lose pounds as the weeks tick by. As well as a confidence boost, you’ll find your energy and sleep patterns will improve.

              7 – Get Up and Stretch

                If you have an office job, or sit down a lot, then fatigue will inevitably set in. Standing up and moving around can wake your body up, as will adopting a silly pose for a healthy stretch.

                8 – Yawn

                  Although it isn’t known for certain why we yawn, research suggests it is the body’s way of cooling the brain. This effectively “wakes” it up, according to the work of Andrew Gallup of Princeton University. Incidentally, you can wow friends with this geeky fact; the term for when you stretch and yawn is called pandiculation.

                  9 – Listen to Lively Music

                    If you’re lacking energy then listen to one of your favorite songs. If it’s upbeat and invigorating, it can be an instant energy producer and mood lifter.

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                    10 – Avoid Procrastination

                      The art of doing nothing can make you fatigued as you’re no longer alert. If you really struggle with procrastination you should try online tools such as Pomodoro, which sets you 25 minutes of work followed by a rewarding break. Making this your working mantra should lead to consistent levels of energy.

                      11 – Bask in Sunlight

                        The sun is the reason why we’re all here, courtesy of its energy providing sunlight. Opening up a window, sweeping back some curtains, or heading outside for 10 minutes, can all help keep the energy flowing.

                        12 – Limit Alcohol Consumption

                          Drinking is a great social pastime and can be very enjoyable, but limiting your alcohol consumption can do wonders for your energy, health, and appearance. Obviously many of us want to enjoy our social time, but not getting utterly wasted on a Friday night is a step in the right direction.

                          If you can keep off alcohol entirely, you can expect: better sleep, improved mood, boosted energy levels, better health, improved physical appearance, better productivity, and a lot of saved money.

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                          13 – Reduce the Stress in Your Life

                            Stress contributes to fatigue a great deal. You can try many simple techniques to reduce its impact; Yoga, reading, classical music, certain teas (such as chamomile or Valerian root), a warm bath, a massage, a stint in the sauna, or exercise regularly.

                            14 – Have a Midday Kip

                              It should be perfectly acceptable to take a 20 minute kip/nap once a day. If you leave it longer your body can enter its natural sleeping cycle, which will make you even more tired, but 20 minutes of rest can restore your energy. Just remember to ask for permission from your boss.

                              15 – Sleep Well

                                Sleep is mandatory if you want to be energetic when you wake up. To achieve a good nights sleep you can try: reading a book before bed, drinking a small amount of Chamomile/Valerian tea, and laying off alcohol.

                                Booze badly affects sleep patterns, so it should be avoided, especially during a working week. Regular exercise can help promote good sleeping patterns, as will going to bed at similar times.

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                                Alex Morris

                                Content Manager, Copywriter, & Blogger

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                                Last Updated on September 18, 2019

                                15 Best Organizing Tips For Office Organization and Getting More Done

                                15 Best Organizing Tips For Office Organization and Getting More Done

                                You may think that you don’t have time for office organization, but if you really knew how much time that disorganization cost you, you’d reconsider.

                                Rearranging and moving piles occasionally doesn’t count. Neither does clearing off your desk, if you swipe the mess into a bin, or a desk drawer.

                                A relatively neat and orderly office space clears the way for higher productivity and less wasted time.

                                Organizing your office doesn’t have to take days, it can be done a little at a time. In fact, maintaining an organized office is much more effective if you treat it like an on-going project, instead of a massive assault.

                                So, if you’re ready to get started, the following organizing tips will help you transform your office into an efficient workspace.

                                1. Purge Your Office

                                De-clutter, empty, shred, get rid of everything that you don’t need or want. Look around. What haven’t you used in a while?

                                Take one area at a time. If it doesn’t work, send it out for repair or toss it. If you haven’t used it in months and can’t think of when you’ll actually need it, out it goes. This goes for furniture, equipment, supplies, etc.

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                                Don’t forget about knick-knacks, plants (real or artificial), and decorations – if they’re covered with dust and make your office look shabby, they’re fair game.

                                2. Gather and Redistribute

                                Gather up every item that isn’t where it belongs and put it where it does.

                                3. Establish Work “Zones”

                                Decide what type of activity happens in each area of your office. You’ll probably have a main workspace (most likely your desk,) a reference area (filing cabinet, shelves, binders,) and a supply area (closet, shelves or drawers.)

                                Place the appropriate equipment and supplies are located in the proper area as much as possible.

                                4. Close Proximity

                                Position the equipment and supplies that you use most within reach. Things that you rarely use can be stored or put away.

                                5. Get a Good Labeler

                                Choose a label maker that’s simple to use. Take the time to label shelves, bins, baskets drawers. Not only will it remind you where things go, but it will also help others who may have a need to find, use, or put away anything in your workspace.

                                6. Revise Your Filing System

                                As we move fully into the digital age, the need to store paper files has decreased.

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                                What can your store digitally? Are you duplicating files? You may be able to eliminate some of the files and folders you’ve used in the past. If you’re storing files on your computer, make sure you are doing regular back-ups.

                                Here’re some storage ideas for creating a smooth filing system:

                                • Create a meeting folder – Put all “items to be discussed” in there along with items that need to be handed off, reports that need to be given, etc. It’ll help you be prepared for meetings and save you stress in the even that a meeting is moved up.
                                • Create a WOR folder – So much of our messy papers are things that are on hold until someone else responds or acts. Corral them in a WOR (Waiting on Response) folder. Check it every few days for outstanding actions you may need to follow-up on.
                                • Storage boxes – Use inexpensive storage boxes to keep archived files and get them out of your current file space.
                                • Magazine boxes – Use magazine boxes or binders to store magazines and catalogs you really want to store. Please make sure you really need them for reference or research, otherwise recycle them, or give away.
                                • Reading folder – Designate a file for print articles and documents you want to read that aren’t urgent.
                                • Archive files – When a project is complete, put all of the materials together and file them away. Keep your “working folders” for projects in progress.
                                • File weekly – Don’t let your filing pile up. Put your papers in a “To File” folder and file everything once a week.

                                Learn more tips on organizing your files here: How to Organize Your Files for Better Productivity

                                7. Clear off Your Desk

                                Remove everything, clean it thoroughly and put back only those items that are essential for daily use.

                                If you have difficulty declutter stuff, this Declutter Formula will help you throw away stuff without regretting later.

                                8. Organize your Desktop

                                Now that you’ve streamlined your desktop, it’s a good idea to organize it.

                                Use desktop organizers or containers to organize the items on your desk. Use trays for papers, containers for smaller items.

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                                Don’t forget your computer desktop! Make sure the files or images are all in organized folders. I’d recommend you clear your computer desktop everyday before you leave work.

                                9. Organize Your Drawers

                                Put items used together in the same drawer space, stamps with envelopes, sticky pads with notepads, etc.

                                Use drawer organizers for little items – paper clips, tacks, etc. Use a separate drawer for personal items.

                                10. Separate Inboxes

                                If you work regularly with other people, create a folder, tray, or inbox for each.

                                11. Clear Your Piles

                                Hopefully with your new organized office, you won’t create piles of paper anymore, but you still have to sort through the old ones.

                                Go through the pile (a little at a time if necessary) and put it in the appropriate place or dump it.

                                12. Sort Mails

                                Don’t just stick mail in a pile to be sorted or rifle through and take out the pieces you need right now. Sort it as soon as you get it – To act, To read, To file, To delegate or hand off. .

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                                13. Assign Discard Dates

                                You don’t need to keep every piece of paper indefinitely. Mark on files or documents when they can be tossed or shredded.

                                Some legal or financial documents must be kept for specified length of time. Make sure you know what those requirements are.

                                14. Filter Your Emails

                                Some emails are important to read, others are just not that important.

                                When you use the filter system to label different types of emails, you know their priority and which to reply first.

                                Take a look at these tips to achieve inbox zero: The Ultimate Way to get to Inbox Zero

                                15. Straighten Your Desk

                                At the end of the day, do a quick straighten, so you have a clean start the next day.

                                Bottom Line

                                Use one tip or try them all. The amount of effort you put into creating and maintaining an efficient work area will pay off in a big way.

                                Instead of spending time looking for things and shuffling piles, you’ll be able to spend your time…well…working and you’ll enjoy being clutter free!

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                                Featured photo credit: Alesia Kazantceva via unsplash.com

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