3 Ways to Have More Energy at Work
Your alarm goes off in the morning. You press the snooze button. It goes off again, you press snooze again. When it goes off for the third time, you begrudgingly roll out of bed and zombie-walk to the bathroom. You’re not excited to be awake and you definitely don’t feel like you have the energy needed for work today.
It’s tough to drag yourself to work when you feel like you don’t have any energy. You probably rely on caffeine to get you through the day, struggle with the afternoon slump, end up snacking, and tend to lose focus as your energy goes up and down, up and down.
What would it be like for you to get out of bed with purpose and energy?
Imagine…
Waking up and feeling excited about the day ahead
Greeting your co-workers with enthusiasm when you log on to Zoom or get to the office
Not relying on caffeine to get you through the day
Putting your best foot forward because you have the energy to focus and produce results
What would you do with that extra energy? Maybe you could finally get that promotion you’ve been hoping for. Maybe you would use it to focus on your health, getting back into shape so you can feel good in your body. Or maybe you would be able to feel more connected and engaged with your family after work.
Here are 3 ways to have more energy at work:
Create an intentional morning routine. Research shows that having an intentional morning routine leads to: increased productivity, more confidence, better organizational skills, more happiness, and a higher salary. I often tell my life coaching clients to start their morning by connecting with their vision or purpose. We all have hopes, dreams, goals, and future visions for ourselves. But with the day-to-day monotony and busyness of life, we often forget the bigger picture. Start your day by intentionally connecting with your vision or purpose– your big “why” for yourself. This will start your day with energy and purpose. Next, I recommend creating a gratitude practice, focusing on what you are thankful for. Expressing gratitude releases the neurotransmitter dopamine, which increases feelings of alertness and wakefulness. Finally, incorporate physical exercise into your morning routine. Simply put, moving your body makes your brain happy. While it might be tough to get started initially, your body will thank you later. Your morning routine doesn’t have to be lengthy! All you need is 5-10 minutes to get started.
Take scheduled breaks. There is a limit to how long you can stay focused on anything. If you continue to work intensely without taking breaks, you will undoubtedly suffer from mental and physical fatigue. It’s imperative to take breaks to keep your mind and body refreshed, therefore balancing your energy. With the women who I life coach, I recommend Robin Sharma’s 60/10 Method. Set a timer for 60 minutes. During these 60 minutes, turn off all technology or distractions and dive in with intense focus on your work. Then, recover with a 10 minute break doing something enjoyable, like going for a walk or listening to music. Even during the busiest of days, take a break! You’ll return to work refreshed and ready to be more productive.
Prioritize your physical health. There is no doubt that a healthy lifestyle contributes to workplace success. The food you eat directly affects your energy levels. By eating healthy, nourishing meals that give you energy, your energy and productivity will increase, as well as your ability to focus throughout the workday. When you reduce your sugar and caffeine intake, your energy levels will be further stabilized, so you’re not on an energy “roller coaster” of sorts during the workday. I recommend sticking to water after 11 am each day and eliminating sodas and coffee drinks. Being conscious of what you put in your body during the day will contribute to your energy at work.
At the end of the day, you want to live with more energy, joy, and fulfillment. If you can master how to bring energy to your workday, you’re taking control of your career (and life!) and truly LIVING.
