Advertising
Advertising

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

      Advertising

        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

          r_01_

            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

            Advertising

              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.

                    Advertising

                    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.

                          Advertising

                          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.

                                More by this author

                                Alex Morris

                                Content Manager, Copywriter, & Blogger

                                10 Relaxing Games to Play Online to Help Chill You Out 53 Fun Things You Can Do This Weekend 35 Inspirational Movies That Will Change Your Life 21 Inspirational Documentaries That Will Change Your Life 16 Educational and Inspirational Classical Music Compositions

                                Trending in Productivity

                                1 How Your Attitude Determines Your Success 2 How to Ask for Help When You Need It Most 3 How Much Do You Need to Give Up to Start Over? 4 Is It Really Better to Step Out of Your Comfort Zone? 5 Do You Want to Know the Secret to Living a Fulfilling Life?

                                Read Next

                                Advertising
                                Advertising
                                Advertising

                                Published on March 19, 2019

                                How Your Attitude Determines Your Success

                                How Your Attitude Determines Your Success


                                Do you remember the last time you faced a major setback–when you felt so low, that nothing seemed to make you happy? No matter how hard you tried, you just felt like the world was against you. Perhaps it was a bad relationship, or the loss of a loved one… maybe something bad happened at work? Whatever it may be, could you recall how your attitude was towards that situation?

                                Often when we’re caught in an unhappy situation, we feel limited and sometimes trapped. We want to get out of it as quickly as we can, but it’s never quite that simple.

                                Unfortunately, some people can remain in that terrible situation for weeks, months or even years; while others may come out strong and ready to start over–or continue from where they left off–fairly quickly.

                                So what sets these two groups apart?

                                The answer is their attitude.

                                Attitude is everything when it comes to achieving a goal, and tackling a setback or problem. 

                                When you’re able to have a positive mindset, you’ll be able to break free of your limitations that are holding you back.

                                A positive attitude also goes a long way in ensuring you come out victorious from whatever limitations that were holding you back before. It transforms not just your mental state, but your physical and emotional well being. It is the key to lasting total transformation.

                                Positive Attitude Brings About Positive Health 

                                When you’re stuck in a rut, often the first thoughts that run through your head are negative, thus your outlook likely becomes pessimistic. But, if you can transform those thoughts into more positive ones, then you’re on your way to talking yourself out of that rut, which allows you to move forward.

                                Of course, positive thinking doesn’t mean ignoring all the bad or unpleasant feelings altogether. It just means that you approach unpleasantness in a more positive and productive way–instead of taking everything as a victim to negative circumstances, you see it as an opportunity to learn and grow.

                                Be aware of self talk!

                                These automatic thoughts can be positive or negative. Some of your self talk comes from logic and reason, while other self talk may arise from misconceptions that you create. Others could come from external sources such as negative people around you, or messages from the media.

                                The key is to surround yourself with positive influences that can help turn those negative thoughts into positive, more productive actions.You’ll not only feel better about the situation, but in the long run, positive thinking can lower your levels of distress and depression and give you better coping skills during hardships.

                                Researchers studying the effects of positive thinking and optimism on health have also found that positive thinking may provide increased life span, better cardiovascular health and reduced risk of death from cardiovascular disease, and even greater resistance to the common cold!

                                It’s unclear why people who engage in positive thinking experience these health benefits, but one theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body.

                                It’s also thought that positive and optimistic people tend to live healthier lifestyles — they get more physical activity, follow a healthier diet, and don’t smoke or drink alcohol in excess.

                                Advertising

                                Suffering is Inevitable, So It’s Best to Accept It 

                                Now, one thing that everyone goes through at some point, is suffering. It’s a harsh reality, yet you can’t actually avoid it. We experience suffering as the result of unhappiness, fear, anger, loss or frustration. In fact, it would be hard to even imagine the feeling of happiness if we never experienced suffering! How would we ever compare it?

                                So instead of wallowing in sorrow about the suffering you have endured, take the suffering as an opportunity for change. Did you get laid off from your job? Perhaps this would be a good time to re-assess your career goals.

                                Rather than feeling negative and stuck, use your time and energy to find opportunities which will put you ahead. With the right attitude, anything can seem possible.

                                This may sound crazy, but suffering is the secret to being successful! 

                                Here’s what I mean. It’s impossible to think of new ideas or understand new experiences without stepping outside of your comfort zone. Anyone who has met great successes has also faced many failures, as nobody wins on every try.

                                To propel you toward success, find a way to track your progress and to set and celebrate small benchmarks. It may be helpful to conduct a weekly review to assess where you are and acknowledge all of the small wins of the week. Every accomplishment, no matter how small, is an achievement; so, be sure to take note of them.

                                Tracking your progress is also a great way to find and mitigate triggers and hindrances that impede your progress. The point is, you’re making progress; even if it feels like suffering, you can see that it’s leading you to joy.

                                Remember, don’t compare yourself to others. Only compare yourself to who you were yesterday. Each step you make towards progress is making you a better version of you.

                                Advertising

                                Gratitude Goes a Long Way in Shaping Attitude 

                                Now, this may seem difficult to do when you’re already feeling down, but having gratitude is a very useful when you’re trying to navigate your way out of a setback. Being grateful for existing accomplishments and the supports in your life will help you see them more clearly, build your own confidence, and give you a better overall outlook on what your limitations really are and what you have to do to overcome them.

                                With a grateful attitude, you limit the damage of negative influences, and strengthen the impact of positive ones.

                                Being grateful, even during the toughest of times, steers your attitude towards a more positive one, allowing you to get back on your feet much more quickly. Many studies done on gratitude have shown positive results for people who practice regularly, such as improvement in relationships and in mental health. There’s even studies that show higher motivation in work settings due to a simple ‘thank you’ from managers to their subordinates.

                                Believe in Yourself and Your Truth

                                This is often easier said than done, but is also the most empowering truth to overcoming your setbacks and limitations in life.

                                Many people find it hard to keep a positive attitude during tough times because they lack inner confidence. They doubt their abilities because of the ‘failure’ that they’re experiencing, and don’t think that they can rise above again.

                                But, confidence doesn’t just come from talent, luck or easy opportunity. Confidence comes from overcoming difficulties and facing your fears head on. 

                                Confidence is a result of getting out of your comfort zone. The more you do this, the more confident you’ll be, and the more positive your attitude will be. Confidence will help you see your goals more clearly, find your strengths within, reach your goals and overcome your limitations much more quickly.

                                Here’s a quick story about my own struggles helping me get ahead:

                                When I first started Lifehack, it took a long time to gain a solid readership. Just getting 100 visitors was a challenge and took a good bit of time. I had great ambitions for this site, yet it seemed like I was doomed to fail. I received plenty of criticism, too. Some people thought that the world didn’t need yet another self help site, others offered the opinion that there was something wrong with the idea itself and I was making a mistake.

                                It was hard for me not to listen to them and, at some times, agree. But, persistence is key, and in the end I chose to believe in my truth.

                                I worked tirelessly changing the site layout, restructuring articles, and making the site more user friendly. Slowly, I expanded to a team with the hiring of some extremely dynamic and talented people. With each determined effort, the site grew in popularity, and a few years later, we had influenced millions–and continue to do so.

                                Pushing myself out of my comfort zone and facing every challenge head on were the greatest contributing factors to increasing my confidence. So welcome the challenges that come; don’t avoid them, as they’re all opportunities in disguise to feed your growth.

                                Your Attitude Sets the Tone for Success 

                                Do you see the importance of having a positive attitude? It is so much more than a mindset or state of mind. Your attitude sets the tone for every action and behavior that follows after, and that will determine how long it takes for you to break free from your current circumstance.

                                So if you’re currently in an unhappy situation, why not give it a try and look at things from a more positive outlook? As mentioned, not only does having a positive attitude bring about favorable outcomes, it also brings about positive health in the long run.

                                Embracing hardship as it is, and using it as a learning experience to grow, will also make you stronger. And, whether you’re going through good or bad times, practicing gratitude will no doubt help to limit the damage of negative influences, and strengthen the impact of positive ones.

                                Lastly, in any circumstance, you are your greatest barrier to success, which is why it’s important to always believe in yourself!

                                You will always have the power to be in control of your situation because your attitude is determined by you. So start harnessing all that positive thinking to turn those limitations into strengths!

                                Advertising

                                Featured photo credit: Photo by Jonathan Francisca on Unsplash via unsplash.com

                                Read Next