How can I balance my energy throughout the day?
Do you feel enthusiastic and inspired in the mornings – only to find yourself lacking energy in the afternoons? Perhaps you only ever seem to perk up when you’ve got a coffee in hand, or you manage to concentrate 30 minutes but then find yourself procrastinating again.
If your energy levels fluctuate a lot, you might need to focus on achieving more balance.
Tips to keep your personal energy on track
- Drink plenty of water: Yes, you’ve heard this a hundred times before. But are you actually managing to do it? If you’re slightly dehydrated, you’ll struggle to concentrate. Try keeping a bottle of water on your desk so that you can easily sip while working.
- Eat at regular intervals: Your brain needs fuel. If you’re hungry, it’s hard for you to focus. It’s also difficult for you to concentrate after a heavy lunch – so rather than stuffing yourself, eat smaller amounts at regular intervals.
- Take a real break: Nobody can stay focused on task for hours at a time. You need to take breaks from whatever you’re doing in order to keep your energy level up. If you need a break, then take one – and make it something truly recharging. Give yourself a real break from whatever you’re working on, and you’ll find your motivation returning.
- Avoid dwelling on negative thoughts: Have you ever started feeling a bit down… and ended up making yourself feel even more unhappy? It’s all too easy to get trapped in a spiral of negative thoughts. If you catch yourself thinking something negative like, “I’m so stupid – how could I have made such a dumb mistake?” or “I’m really bad at managing my time” then just stop. Look at your task list and pick something to focus on. Start working steadily on it, and you’ll find those upsetting thoughts fade away.
- Find something to look forward to: When life seems like all work and no play, it’s easy to feel down. Plan a treat for yourself in the upcoming weekend or even find things to look forward to on a day-to-day basis. This might be as simple as watching an episode of your favourite television program in the evening or buying a novel that you’ve been meaning to read.
- Exercise at moderate intensity: Exercise is good for you in so many ways. One of the benefits of being active is that you’re likely to have more energy because moving around gets your blood pumping. When you exercise, aim to work at a moderate intensity. That means you should be able to hold a conversation, but you shouldn’t be able to sing the lyrics to a song.
It can be hard to stay focused and productive at the best of times but with the above tips shared, staying energised could be as easy as it is!
BY FRANK KUIJSTERS
Director – Digne Consult Asia Pacific