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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 May 24, 2019

                                How to Be Productive at Home and Make Every Day a Productive Day

                                How to Be Productive at Home and Make Every Day a Productive Day

                                If you’ve ever wondered how to be productive at home or how you could possibly have a more productive day, look no further.

                                Below you’ll find six easy tips that will help you make the most out of your time:

                                1. Create a Good Morning Routine

                                One of the best ways to start your day is to get up early and eat a healthy breakfast.

                                CEOs and other successful people have similar morning routines, which include exercising and quickly scanning their inboxes to find the most urgent tasks.[1]

                                You can also try writing first thing in the morning to warm up your brain[2] (750 words will help with that). But no matter what you choose to do, remember to create good morning habits so that you can have a more productive day.

                                If you aren’t sure how to make morning routine work for you, this guide will help you:

                                The Ultimate Morning Routine to Make You Happy And Productive All Day

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                                2. Prioritize

                                Sometimes we can’t have a productive day because we just don’t know where to start. When that’s the case, the most simple solution is to list everything you need to get accomplished, then prioritize these tasks based on importance and urgency.

                                Week Plan is a simple web app that will help you prioritize your week using the Covey time management grid. Here’s an example of it:[3]

                                  If you get the most pressing and important items done first, you will be able to be more productive while keeping stress levels down.

                                  Lifehack’s CEO, Leon, also has great advice on how to prioritize. Take a look at this article to learn more about it:

                                  How to Prioritize Right in 10 Minutes and Work 10X Faster

                                  3. Focus on One Thing at a Time

                                  One of the biggest killers of productivity is distractions. Whether it be noise or thoughts or games, distractions are a barrier to any productive day. That’s why it’s important to know where and when you work best.

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                                  Need a little background noise to keep you on track? Try working in a coffee shop.

                                  Can’t stand to hear even the ticking of a clock while writing? Go to a library and put in your headphones.

                                  Don’t be afraid to utilize technology to make the best of your time. Sites like [email protected] and Simply Noise can help keep you focused and productive all day long.

                                  And here’s some great apps to help you focus: 10 Online Apps for Better Focus

                                  4. Take Breaks

                                  Focusing, however, can drain a lot of energy and too much of it at once can quickly turn your productive day unproductive.

                                  To reduce mental fatigue while staying on task, try using the Pomodoro Technique. It requires working on a task for 25 minutes, then taking a short break before another 25 minute session.

                                  After four “pomodoro sessions,” be sure to take a longer break to rest and reflect.

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                                  I like to work in 25 and 5 minute increments, but you should find out what works best for you.

                                  5. Manage Your Time Effectively

                                  A learning strategies consultant once told me that there is no such thing as free time, only unstructured time.

                                  How do you know when exactly you have free time?

                                  By using the RescueTime app, you can see when you have free time, when you are productive, and when you actually waste time.

                                  With this data, you can better plan out your day and keep yourself on track.

                                  Moreover, you can increase the quality of low-intensity time. For example, reading the news while exercising or listening to meeting notes while cooking. Many of the mundane tasks we routinely accomplish can be paired with other tasks that lead to an overall more productive day.

                                  A bonus tip, even your real free time can be used productively, find out how:

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                                  20 Productive Ways to Use Your Free Time

                                  6. Celebrate and Reflect

                                  No matter how you execute a productive day, make sure to take time and celebrate what you’ve accomplished. It’s important to reward yourself so that you can continue doing great work. Plus, a reward system is an incredible motivator.

                                  Additionally, you should reflect on your day in order to find out what worked and what didn’t. Reflection not only increases future productivity, but also gives your brain time to decompress and de-stress.

                                  Try these 10 questions for daily self reflection.

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                                  Featured photo credit: Unsplash via unsplash.com

                                  Reference

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