Are you wanting simple ways to get more energy quickly during the day? There are some simple things you can do to manage a high level of energy daily. And there’s some simple tricks to get an energy boost when you need it most.
It’s important to remember that your energy, for the most part, is a set amount each day. So it’s a good idea to use a calendar and prioritize tasks. Do the most important things in the morning when you have the most energy and focus.
If you know that you need a lot of energy later in the day, you will either need to recharge at some point (hello, siesta!) or you’ll need to manage your energy so you have a boost later.
Now we both know that it sounds great. And there’s times when you’re run ragged and need to find extra energy in ten minutes or less.
I have the suggestions you need to energize at any time.
Get More Energy First Thing In the Morning
Before you go to sleep the night before, tell yourself that you’re going to wake up feeling great and full of energy. Then, you can use your morning routine like we discussed in The Miracle Morning to get your brain excited and ready for the day.
Remember that it includes stretching, meditating and hydrating.
Some people love their cup of coffee first thing in the morning to get that caffeine jolt. But the truth is that it’s more about the routine than it is the caffeine.
You gained the habit of feeling more alert once you’ve smelled that morning cup of coffee. Caffeine loses its effectiveness over time since your body becomes immune to its effects.
The truth is you’re better off starting with a glass of warm lemon water to hydrate your body and loosen up congestion. And try not to drink coffee on an empty stomach.
Breakfast should be a balance with protein, healthy fat, and fiber. It should fill you up to satiety but not to where you’re stuffed.
Some people aren’t hungry in the morning. There’s nothing wrong with it. However, skip the coffee and go for herbal tea. And try to have something like Greek yogurt with granola or nuts or chia seeds within three hours of waking up.
You can also help yourself have an energized morning by writing down your three big goals for the day the night before. Also, pick out what you’re going to wear.
This ensures you’re up and ready to go quickly while your mind is fresh.
Get More Energy After Lunch
We all know about the mid-afternoon slump, right? You can harness this time to do simple work, or you can try these tips for more energy throughout the afternoon.
You want to eat enough to keep you satisfied for a few hours. But you don’t want to eat so much that you’re in a food coma while digesting. So the key is to find the right balance.
Eating tuna and salmon can help improve your mood and brain function which helps avoid that midday slump.
I know I’ve said that exercising first thing in the morning is best. The reason why is that it gets done more consistently.
However, one of the best times to exercise is mid-afternoon. That’s when we’re at a low energy.
Exercising boosts the blood circulating and stimulates the brain. When you get back to the office, your productivity will be off the charts.
I’ll bring up walking again in the next section. I do want to point out that walking outside is a fantastic way to perk up your brain. You’re getting fresh air, and hopefully sunshine.
And that will give you better focus and concentration during the rest of the day.
If you can walk for twenty to thirty minutes, that would be great. It will also aid your digestion.
Watch That Coffee
One single cup of coffee is enough to perk you up and help you be more alert. That’s important during long afternoon meetings.
But be careful of drinking too much.
If you have too much caffeine, it will impact how well you sleep that night. Plus, oddly enough, too much caffeine will cause you to crash.
And just a side note, be careful of sugar as well. You will crash an hour later.
Choose Something Interesting
If you have a choice of projects, choose the one that you’re more interested in. That will
Ten Minutes or Less Tricks
It’s OK to yawn, believe it or not. Yawning is the body’s way of cooling down the brain to wake it up. (who knew?)
And did you yawn when you read the word “yawn?” I did.
Believe it or not, yawning really is contagious. If you see someone yawning, you’re more inclined to want to yawn.
Yawns are also triggered by boredom, hunger, and sleepiness.
You can also do a 10-minute walk. That perks you up for two hours. It’s even better if you can do your walk outside. It may be cloudy but you’ll still get some sunshine and fresh air.
Obviously if it’s extreme weather, you can’t. You may want to look into getting a full spectrum light to provide you with artificial sunlight. Often times, our low energy can be caused by seasonal disorders.
Find a funny video on Vine or YouTube. Laughter is a great way to boost your body and mind. (Just make sure you set a timer. It’s so easy to start watching recommended videos and wonder where two hours went!)
Stretch or do yoga poses for the ten minutes. It works for cats, right? It will work well for you to get the blood flow moving.
Even if you didn’t bring enough for the rest of the class, one piece of gum can increase your alertness and improve your mood. Just don’t go snapping it loudly. Or blow bubbles.
If you can stand it, a three-minute cold shower will wake up absolutely every part of your body. And for the rest of the day, your brain is going to ask what in the world were you thinking.
There are some cultures that take only cold showers, and they’re accustomed to it. They find it refreshing and a great way to start their day.
You may have to go out to your car to do this. But put on a happy song and sing and dance along. This increases your inner happiness and wakes up your brain since you’re remembering the song lyrics.
Are You Cold?
Take a quick moment to evaluate if you’re cold. You may just need to have a warm cup of tea or throw on a sweater.
Should You Try Supplements?
The best way of “supplementing” for energy is by eating superfoods. For example, a handful of almonds, hazelnuts, or cashews daily boost your daily intake of magnesium which is great for moderating your heart rate and improving oxygen levels.
InnerOrigin has some wonderful energy boosting foods you should look at. Let me know if you have any questions.
Slow Down to Speed Up
Take ten minutes to recenter your soul. You can choose to do a simple or quick guided meditation to help you.
Power nap for 10 to 20 minutes. You don’t want to go longer then that as it could affect how well you sleep that night.
Take Care of Your Body
Eat regularly and get enough sleep to keep your body on an even keel.
Spend a few minutes doing deep breathing and visualizing.
Drink water regularly throughout the day. Mild dehydration can cause sluggishness.
Reconnect to Your Goals
Remember why you’re working so hard to achieve your goals.
If you’ve ever had a baby, you remember that the first few weeks are the toughest. You’re exhausted yet you need to care for this little infant. Somehow, you find the strength to push forward and change that diaper and feed your baby because you’ve connected to your goal of raising a happy and healthy individual.
Your goals can be like that. Sometimes it needs feeding and care. Sometimes the path you’re on is stinky and gross.
But you know if you push through the tough times, you will achieve your success. And that can be invigorating.
My Final Thoughts
Honestly, there are some days when it’s easier than others. Sometimes it seems a change in the weather will have me wanting to stay in bed. But I know the best thing for me is to get up and stretch.
Another major drain on energy is stress and anger. If you find yourself feeling exhausted all the time, you may wish to have a heart to heart with a friend or counselor and try to identify areas that are dragging you down or where you may have hidden anger.
Then create ways to release the anger and reduce your stress as best you can.
If you have been carrying around a lot of stress and anger, you may be astonished at how much more energy you have. All the little tricks in the world won’t help while you’re still carrying this burden.
So once you’re feeling better, you may find yourself following tips tricks throughout the day to keep up your momentum. Then you will naturally have more energy. Don’t be surprised if people come up to you asking how do you do it!