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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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                                Published on January 16, 2019

                                How to Effectively Manage a Heavy Workload at Work

                                How to Effectively Manage a Heavy Workload at Work

                                We’re all busy, but sometimes we go through periods where the work piles up and it seems like it might never end.

                                You might have such a heavy workload that it feels too intimidating to even start.

                                You may have said yes to some or too many projects, and now you’re afraid you won’t be able to deliver.

                                That’s when you need to take a step back, take a deep breath, and start looking at what’s working and what’s not working.

                                Here’re 13 strategies you can use to get out from under your overwhelming workload:

                                1. Acknowledge You Can’t Do It All

                                Many of us have a tendency to think we can do more than we actually can. We take on more and more projects and responsibility and wear numerous hats.

                                We all have the opportunity to have and take on more work than we can reasonably expect to get done. Unfortunately, our workload is not static. Even now, while you are reading this article, I’m guessing that your inbox is filling up with fresh new tasks.

                                To make real, effective progress, you have to have both the courage and resourcefulness to say, “This is not working”. Acknowledge that you can’t do it all and look for better solutions.

                                At any given time in your life, there are likely many things that aren’t going according to plan. You have to be willing to be honest with yourself and those around you about what’s not working for you, both personally and professionally.

                                The more you exercise your ability to tell the truth about what’s working and what’s not working, the faster you’ll make progress.

                                2. Focus on Your Unique Strengths

                                Whether you’re an entrepreneur, a leader or working as part of a team, every individual has unique strengths they can bring to the table.

                                The challenge is that many people end up doing things that they’re simply not very good at.

                                In the pursuit of reaching your goals or delivering a project, people end up doing everything themselves or taking on things that don’t play to their unique strengths. This can result in frustration, overwhelm and overwork.

                                It can mean projects taking a lot longer to complete because of knowledge gaps, or simply not utilizing the unique strengths of other people you work with.

                                It is often not about how to complete this project more effectively but who can help deliver this project.

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                                So, what are your unique strengths that will ensure your workload is delivered more effectively? Here’re some questions to help you reflect:

                                • Are you a great strategist?
                                • Are you an effective planner?
                                • Is Project Management your strength?
                                • Is communication and bringing people together your strength?
                                • Are you the ideas person?
                                • Is Implementation your strength?

                                Think about how you can bring the biggest value to your work and the projects you undertake.

                                3. Use the Strengths of Your Team

                                One of the simplest ways to manage your workload effectively is to free up your time so you bring your highest level of energy, focus and strengths to each project.

                                Delegation or better teamwork is the solution.

                                Everyone has unique strengths. It’s essential to think teamwork rather than working in isolation to ensure projects can be completed effectively. Besides, every time you give away a task or project that doesn’t play to your unique strengths, you open up an opportunity to do something you’re more talented at. This will empower both yourself and those around you.

                                Rather than taking on all the responsibilities yourself, look at who you can work with to deliver the best results possible.

                                4. Take Time for Planning

                                “Give me six hours to chop down a tree and I will spend the first four sharpening the axe”. – Abraham Lincoln

                                One hour of effective planning could save hours of time. Rather than just rushing in and getting started on projects, take the time to map everything in.

                                You can take the time to think about:

                                • What’s the purpose of the project?
                                • How Important is it?
                                • When does it need to be delivered by?
                                • What is the best result and worst result for this project?
                                • What are the KPIs?
                                • What does the project plan and key milestones look like?
                                • Who is working on this project?
                                • What is everyone’s responsibilities?
                                • What tolerances can I add in?
                                • What are the review stages?
                                • What are the challenges we may face and the solutions for these challenges?

                                Having absolute clarity on the project, the project deliverables and the result you want can save a lot of time. It also gets you clear on the priorities and timelines, so you can block out the required amount of time to focus and concentrate.

                                5. Focus on Priorities

                                Not everything is a priority, although it can often feel, in the moment, that it is.

                                Whatever you’re working on, there is always the Most Urgent, Important or Most Valuable projects or tasks.

                                One tool you can use to maximize your productivity and focus on your biggest priorities is to use the Eisenhower Matrix. This strategic tool for taking action on the things that matter most is simple. You separate your actions based on four possibilities:

                                1. Urgent and important (tasks you will do immediately).
                                2. Important, but not urgent (tasks you will schedule to do later).
                                3. Urgent, but not important (tasks you will delegate to someone else).
                                4. Neither urgent nor important (tasks that you will eliminate).

                                James Clear has a great description on how to use the Eisenhower Matrix: How to be More Productive By Using the Eisenhower Box

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                                  The method I use with my coaching clients is to ask them to lay out their Top Five priorities for the day. Then to start with the most important priority first. At the end of the day, you review performance against these priorities.

                                  If you didn’t get everything accomplished, start the next day with your number one priority.

                                  If you are given additional task/projects during the day, then you will need to gauge their importance V the other priorities.

                                  6. Take Time Out

                                  To stay on top of a heavy workload, it’s important to take time out to rest and recuperate.

                                  If your energy levels are high and your mind and body is refreshed and alert, you are in more of a peak state to handle a heavy workload.

                                  Take time out of your day to go for a walk or get some exercise in. Leave early when possible and spend time with people who give you a lot of energy.

                                  In the background, it’s essential to get a good night’s sleep and eat healthily to sharpen the mind.

                                  Take a look at this article learn about The Importance of Scheduling Downtime.

                                  7. Maintain a Healthy Work-Life Balance

                                  Maintaining a healthy work-life balance can be tough. The balance we all crave is very different from one another.

                                  I’ve written before about 13 Work Life Balance Tips for a Happy and Productive Life. Working longer and harder doesn’t mean achieving more, especially if you have no time to spend with the people that matter most. The quality of who you are as a person, the relationships you have, the time you spend in work, deciding on what matters most is completely within your control.

                                  Work-life balance is about finding peace within yourself to be fully present, wherever you are, whether that be in the office or at home, right now. It’s about choosing what matters most and creating your own balanced life.

                                  If you feel there is not enough balance, then it may be time to make a change.

                                  8. Stop Multitasking

                                  Multi-tasking is a myth. Your brain simply can’t work effectively by doing more than one thing at a time—at least more than one thing that requires focused attention.

                                  So get your list of priorities (see earlier point), do the most important thing first, then move to the next item and work down your list.

                                  When you split your focus over a multitude of different areas, you can’t consistently deliver a high performance. You won’t be fully present on the one task or project at hand.

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                                  If you allocate blocked time and create firm boundaries for specific activities and commitments, you won’t feel so overwhelmed or overworked with everything you have to do.

                                  9. Work in Blocks of Time

                                  To keep your energy up to produce your best results it’s essential to take regular breaks.

                                  I use the 60-60-30 method myself and teach it to my coaching clients.

                                  Work on a project for a sustained period of 50 minutes.

                                  Then take a 10-minute break. This could be taking a walk, having a healthy snack or just having a conversation with someone.

                                  Then continue to work on the project for a further 50 minutes.

                                  Then take another 10-minute break.

                                  Then take a complete 30-minute break to unplug from the work. This could be time for a proper lunch, a quick bit of exercise, reading or having a walk.

                                  By simply taking some time out, your energy levels stay up, the quality of your work improves and you reduce the risk of becoming burned out.

                                  10. Get Rid of Distractions

                                  Make an estimation on how many times you are distracted during an average working day. Now take that number and multiply it by 25. According to Gloria Mark in her study on The Cost of Interrupted Work, it takes us an average of 23 minutes and 15 seconds to return to the original task after interruption.[1]

                                  “Our research has shown that attention distraction can lead to higher stress, a bad mood and lower productivity.”

                                  Distractions don’t just take up your time during the distraction, they can derail your mental progress and focus for almost 25 minutes. So, if you are distracted 5 times per day, you could be losing almost 2 hours every day of productive work and almost 10 hours every week.

                                  If you have an important project to work on, find a space where you won’t be distracted, or try doing this.

                                  11. Commit Focused Time to Smaller Tasks

                                  You know sometimes, you need to simply tackle these tasks and take action on them. But there’s always something more pressing.

                                  Small tasks can often get in the way of your most important projects. They sit there on your daily To Do list but are often forgotten about because of more important priorities or because they hold no interest for you. But they take up mental energy. They clutter your mind.

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                                  Commit to spending a specific period of time completing all the small tasks you have on your To Do list. It will give you peace of mind and the space to focus more on your bigger priorities.

                                  12. Take a Time Audit

                                  Do you know exactly where your time is going each day? Are you spending too long on certain projects and tasks to the detriment of bigger opportunities?

                                  Spend a bit of time to analyze where you are spending your time. This insight will amaze you and give you the clarity to start adjusting where you focus your time and on what projects.

                                  You can start by taking a piece of paper and creating three columns:

                                  Column A is Priority Work. Column B is Good Work. Column C is low value work or stuff.

                                  Each day, write down the project or task and the time spent on each. Allocate that time to one of the columns.

                                  At the end of the week, record the total time spent in each column.

                                  If you are spending far too much time on certain types of work, look to change things so your focused time is in Column B and C.

                                  13. Protect Your Confidence

                                  It is essential to protect our confidence to ensure we don’t get overwhelmed, stressed and lose belief.

                                  When you have confidence as a daily resource, you are in a better position to problem solve, learn quicker, respond to anything, adjust to anything, and achieve your biggest opportunities.

                                  Confidence gives you the ability to transform fear into focused and relaxed thinking, communication, and action. This is key to put your mind into a productive state.

                                  When confidence is high, you can clearly see the possibilities at hand and create strategies to take advantage of them, or to solve the challenges you face each day.

                                  Final Words

                                  A heavy workload can be tough to deal with and can cause stress, burnout and ongoing frustration.

                                  The key is to tackle it head on, rather than let it go on and compound the long-term effects. Hopefully, you can take action on at least one of these tips.

                                  If it gets too much, and negatively affects your physical and mental health, it may be time to talk to someone. Instead of dealing with it alone and staying unhappier, resentful and getting to a point where you simply can’t cope, you have to make a change for your own sanity.

                                  Featured photo credit: Hannah Wei via unsplash.com

                                  Reference

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