You wake up sluggish in the mornings. Caffeinated drinks have become a must to get you through your day.
It’s time to stop relying on quick fixes and create an energy management strategy. It may be difficult to get started, but you will soon feel energized by the positive effects of a healthier, happier and more productive life.
What is energy management?
Imagine your energy like money on a bank account. You have a set amount of money to spend at the beginning of each day. This amount can vary from person to person depending on factors such as age and sleep patterns, stress levels, medical conditions, lifestyle, etc.
Depending on the interaction, you can either deposit or withdraw energy. You may not be able to control all activities that drain your energy but you can always take steps to replenish your account.
Follow these seven tips for more energy, happiness, and a healthier life.
1. Consume nourishing foods.
Well-being is based on a healthy, balanced diet. It’s not uncommon to think of healthy eating as a way to lose weight. A balanced diet rich in fruits, vegetables, lean proteins, low-fat milk and whole grains, according to the 2020 Dietary Guidelines for Americans is necessary for optimal energy. You are what you eat.
To get energy all day, eat a wide variety of food from different food groups. Choose fresh or frozen fruit and vegetables. Dark, leafy vegetables like broccoli and carrots are particularly nutrient dense. Choose from a variety of legumes and fish for a healthy source of protein. Eat 3 ounces per day of whole grain cereals, pasta, rice, or bread.
2. Sleep 7 to 8 hours per night.
Sleep is the most important thing you can do for a productive, energetic day. Sleep deprivation is linked to serious health problems and can negatively impact your mood, motivation, and energy. Many people could benefit from improving their sleep habits. What prevents adults from getting the seven to eight hours they need each night?
If you have trouble sleeping, pay attention to your sleep patterns. Note how many hours you sleep per night, the factors that affect your sleep, your energy levels, and your level of rest. Try sleep strategies that will improve your sleep. These include creating a restful and relaxing environment, minimizing noise and light, setting up a routine before bed, managing stress and turning off electronics.
Be consistent with your initial decision. Using the same sleep strategy and routine can improve sleep quality by helping your body develop its internal alarm clock. Improved sleep quality leads to better health and emotional well-being. It also lowers the risk of disease and increases productivity.
3. Stay in the company of good people.
Spend as much time with those you like. Connecting with people who are positive and share similar interests can excite you and give you energy.
You will lose energy if you spend time with people who are negative, have a bad attitude, complain a lot, or make poor decisions. Select the people you choose to hang out with.
Set boundaries and limits to protect yourself from people who drain your energy and to conserve your own energy.
4. News overload is not recommended.
It’s important to keep up with the latest news. It can be entertaining, educational and even uplifting.
Sadly, news is often filled with stories about suffering. These stories can distort your perception of the world, causing you to focus more on the bad than the good.
Even though you cannot avoid them, try to limit your exposure, especially in difficult times.
5. Get regular exercise.
Are you feeling sluggish by the middle of the day? You may have felt tired by everyday chores such as shopping for groceries or doing household chores. The Department of Health and Human Services suggests that adults engage in at least 150 minutes of moderate intensity exercise each week. This will not deplete your energy, contrary to popular belief.
Exercise helps you to be more efficient during physical activities or tasks. It also relieves tension and stress, boosts your endurance and strengthens muscles.
6. Every day, do something meaningful.
What is your passion? You may have a talent you would like to share or practice more. Even if you just enjoy listening to music or cooking healthy meals, do something that makes you happy every day. You can use your energy to do the things you love and that are important to you by putting effort into them.
7. Consider others when you think of them.
Conserving energy is also possible by maintaining a compassionate attitude. Kind attention is one way to practice this type of thinking. Try to smile and make eye contact while saying “I wish you the best.” This positive action can keep you from judging the person. We can judge others and then place judgement on ourselves. This can be very exhausting.
You will feel better as you make this important investment in your own health.
Here are some simple exercises that can help you to become more aware of how you care for yourself.
- Monitor your Energy.
Assign a number between 1 and 10 to your “energy temperature” throughout the day. The highest level of energy is 10. You can use the details in your day to identify people or events which have the greatest impact on you. - Make Incremental Improvements.
Consider your next steps once you have identified the people or situations that are sabotaging your energy. Choose an area of importance to you and set realistic goals. If disorganization is a major source of stress in your life, you can choose to tackle one area each week, rather than tackling everything at once. When you are ready, move on to the next goal. - Plan and Prioritize.
Note the times of day when you feel the most energetic. Prioritize important tasks during those times when you feel fresh and productive.
