energy

Four Ways to Boost Your Energy at Work

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TiredWorker

Work can be tiring. Even if you love your job, it can sometimes be difficult to stay energized throughout the day. So what should you do if you start to feel sleepy or sluggish? Well, you could drink a big cup of coffee. (I suspect that’s what most people do.) But you do have other options! Here are four of them:

  1. Take a break – Research has shown that people work more quickly and accurately if they take several short breaks throughout the day. So look away from your computer, stand up, and move around. You’ll feel better and get more done!
  2. Have a snack – Try to avoid sweets. They’ll give you a quick burst of energy, but it will die off quickly. Instead, choose a snack that’s high in protein and fiber. Good choices include things like string cheese with whole-grain crackers, an apple with peanut butter, or trail mix.
  3. Go for a walk – Taking a short, 10-minute walk can make you feel more energized, positive, and alert. If you can walk outside and get some fresh air, that’s even better.
  4. Take steps to reduce your stress – Stress is exhausting. So if you can, try to take steps to reduce it or remove it. You’ll have more energy – and be happier too!

If you have any other tips on how to stay mentally alert and energized during the workday, please share them in the Comments section below!

 

Fields, L. (2015, July 24). 6 quick ways to boost energy. WebMD. Retrieved from http://www.webmd.com/women/features/fatigue-fighters-six-quick-ways-boost-energy

 

Energizing Breakfasts

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Healthy_Omelet

Everyone has mornings when they feel tired. It’s just not always possible to get a good night’s sleep. And on those tired mornings, it can sometimes be hard to focus on work and get things done.

I think a lot of us reach for a cup of coffee in an effort to wake up and get moving. But according to nutrition expert Dr. David Ludwig, you don’t need to rely on coffee to boost your energy. If you eat the right kind of breakfast, you’ll have energy all day. The best kind of breakfast involves some sort of slow-digesting carbohydrate, a healthy protein, and fruits or veggies. (So a veggie omelet with whole grain toast would do the trick. A bowl of high-fiber cereal with walnuts and low-fat milk would be another great option.)

Dr. Ludwig recommends the following:

  • Eat some whole grains – You can get a serving of whole grains by eating a couple slices of high-fiber, whole-grain toast or having a bowl of whole-grain cereal (like Cheerios, bran flakes or oatmeal).
  • Eat some protein – Eggs, yogurt, and nuts are all healthy, tasty options.
  • Make your own breakfast – There’s nothing wrong with going out for breakfast now and then. But on the average day, it’s usually a better idea to make breakfast at home. When you make your own breakfast, you’ll probably be more likely to eat some energy-boosting oatmeal than you would if you went out to a restaurant. (Can you order oatmeal at a restaurant? Sure. But how many of us actually do that?)
  • Try making a smoothie – If you own a blender, you might want to give it a try. Healthy, energizing smoothie ingredients include things like fruit, vegetables, yogurt, natural peanut butter, and skim milk.

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4 ways to boost your energy naturally with breakfast. (2019, December 14). Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/staying-healthy/4-ways-to-boost-your-energy-naturally-with-breakfast

How to Have a Good Day at Work

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Happy_Employee

Wouldn’t it be wonderful if every workday could be enjoyable and productive? Unfortunately, it’s not always something that’s entirely under your control. If you’re working on a frustrating project, dealing with personal problems, or feeling under the weather, those things can have a negative effect.

But luckily, there are things you can do to increase your chances of having a good day, every day. Author Elizabeth Scott suggests that you try the following to reduce your stress, boost your energy, and increase your feelings of happiness:

  • Get started on the right foot – Mornings can be hectic and stressful. But you can make things run a little more smoothly by doing a bit of planning the night before. Each evening, spend a few minutes picking out what you’re going to wear the next day (and ironing it, if necessary), packing yourself a lunch, planning what you’ll eat for breakfast, etc. This will give you more time in the morning to savor your coffee and get ready for work. Your morning will be less chaotic, and you won’t need to rush to get to the office on time.
  • Get organized – If you’re organized, your day will progress a lot more smoothly. So make a list of the tasks that you’d like to complete and cross them off when you’re done. Try to keep your desk free of clutter, and file away those loose papers.
  • Don’t argue with people – Be kind to your coworkers. Try to avoid conflict. Arguing or feuding with a coworker will only make you feel lousy and exhausted.  
  • Get some clarity – If you’re not really sure what you’re supposed to be doing on a certain project, this can be extremely stressful. So if you find yourself in this situation, talk to your manager about your role and what’s expected of you. Getting some clarification will help you to feel more confident and be more productive.
  • Get comfy – You don’t want to go through your workday feeling stiff and achy. It’s important to have a supportive chair and maintain good posture. In addition, if your workplace tends to be noisy, this may cause you to feel annoyed and uncomfortable. A pair of noise-cancelling headphones could help you to solve this problem.
  • Don’t multitask – Multitasking is not especially efficient or effective. When you multitask, you’re not actually working on multiple things at the same time. You’re just switching back and forth between tasks, instead of focusing on one thing at a time. And this can have negative consequences. You should try to avoid it.
  • Take a walk – Take a walk during the day. It feels wonderful to stretch your legs and get some fresh air. It’s also a great stress reliever. Even a short walk around the block can help to make you feel a little more upbeat and energetic.
  • Try not to be a perfectionist – It’s great that you take pride in your work and want to do a good job. But in many cases, it’s simply not possible to be perfect. Being a perfectionist can be incredibly stressful and make you agonize over every decision you make. To avoid this problem, try to remind yourself that you don’t need to be perfect – you simply need to do your best. And your best work is something to be proud of.
  • Listen to a little music – Listening to music as you drive home from work can be a great way to unwind. Singing along to your favorite song can help you to relax, boost your mood, and make the end of your workday a little more enjoyable.

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Scott, E. (2020, January 20). 9 simple ways to deal with stress at work. Verywellmind. Retrieved from: https://www.verywellmind.com/how-to-deal-with-stress-at-work-3145273

What to Do When You Don’t Get Enough Sleep

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Sleepy_Employee

I didn’t get a lot of sleep last night. I went to bed late and then around 5:00 a.m., my cat, Gizmo, decided that we should both get up and play with a crumpled up piece of paper. This is currently Gizmo’s favorite toy, so he was excited by this idea. I thought we should sleep for a couple more hours instead, but I was overruled. (You just can’t argue with Gizmo.) So as a result, I’m feeling a little tired today.

And I know I’m not the only one who has tired days. A few of you might be feeling a little sleep deprived at the moment too. Unfortunately, there are a lot of things that can cause us to lose sleep. But we still need to get up in the morning, get to work, be productive, and get things done.

Luckily, author Wendy Rose Gould has some tips to help make this process a little easier. She suggests that we try the following:

  • Go outside (or look out your window) – Nature is very rejuvenating and restorative. Fresh air can wake you up and natural sunlight can help to regulate your natural circadian rhythm. So step outside for a few minutes, open your window, or just look out the window. A little bit of nature goes a long way.
  • Eat healthy, balanced meals – Don’t reach for that doughnut or candy bar. Try to avoid eating sugary foods that will give you a brief sugar rush, and then will cause you to come crashing down shortly thereafter. Better food options include things like oatmeal, eggs, fruit, fish, and nuts.
  • Take a short nap – Personally, I hate napping. But I know a lot of people who find a brief nap to be really helpful when they’re feeling exhausted during the day. If you do decide to take a nap, try to limit yourself to 20 minutes. That should be just enough to perk you up.
  • Get some exercise – I know you’re tired. But getting some exercise will actually help to energize you, and make you feel more focused and alert. Take a walk around the block or dance around the room. Any form of exercise will do the trick.
  • Drink some coffee (but not too much) – Caffeine can help to wake you up, but don’t ingest too much. Drinking too much coffee or tea can make you feel sick and jittery (and it might make it harder for you to get to sleep in the evening).
  • Don’t make any big, important decisions – Sleep deprivation can hamper your ability to think logically and critically. So if you can spend the day doing easy tasks, that would probably be best. Do the complex, high-level, analytical work tomorrow, when you’re feeling more rested!

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Gould, W. R. (2018, February 23). How to get through a day on no sleep. Better by Today. Retrieved from: https://www.nbcnews.com/better/health/how-get-through-day-no-sleep-ncna850781

Snacks That Can Boost Your Productivity

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chocolate with almonds on black background

Snacking is great. It’s fun and tasty. And it can even make you more productive! The right snack can help to perk you up when you’re feeling tired and sluggish at work. It can be just the thing to make you feel more alert, focused, and productive.

But you can’t just eat any old snack. (Although potato chips are delicious – and I’m actually snacking on them right now – they aren’t a good choice.) Research has shown that certain foods and drinks have the power to boost your productivity. Here’s a list of seven items that can make you more focused, efficient, and effective:

  1. Almonds – Increase focus
  2. Green teas – Increase focus, reduce blood pressure, and boost metabolism
  3. Bananas – Increase energy and focus
  4. Eggs – Improve memory and produce faster reaction times
  5. Dark chocolates – Increase energy and reduce stress
  6. Apples and peanut butter – Increase focus and boost energy
  7. Carrots and hummus – Improve memory and enhance mood

And you should also try washing your snacks down with a glass of water! If you’re well hydrated, you’ll feel more energetic and alert.

 

Hansen, B. (2017, July 17). 9 productivity snacks to get you through your work day. Wrike. Retrieved from: https://www.wrike.com/blog/9-productivity-snacks-get-work-day/

 

What to Do When You Want to Take a Nap After Lunch (but You Can’t)

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Stressed overworked man studying sleepy on desk.

Do you often feel tired after eating lunch? More than anything, do you just wish that you could crawl under your desk and take a nap? If so, you’re certainly not alone. It’s a pretty common phenomenon.

But since it’s not acceptable in most workplaces to lie on the floor and sleep, it’s a good idea to try other approaches to overcoming that after-lunch slump. Here are a few suggestions:

  1. Eat your breakfast – Don’t skip this important meal! If you do, you’ll probably feel super-hungry by lunchtime and eat a large lunch that may make you feel lethargic.
  2. Eat small snacks – Eat small, healthy snacks throughout the day. They’ll help to keep your energy up. Things like nuts, sunflower seeds, hummus, apple slices, and peanut butter are good choices. Try to avoid sugary snacks, if you can.
  3. Eat a proper lunch – Try to avoid foods like pizza, french fries, and white bread. These types of things will give you a quick burst of energy, but you’re likely to crash soon after that. The most energizing lunches are those that includes both protein (like chicken, fish, or eggs) and complex carbohydrates (such as veggies and beans).
  4. Stay hydrated – Dehydration can cause feelings of fatigue. So drink water throughout the day. Avoid soda and other sugary drinks.
  5. Stand up and walk around – Moving around can lead to increased energy. So you should take regular breaks throughout the day. Stand up, stretch, walk around your building a little bit, and maybe even go up and down a flight of stairs. You’ll feel better both mentally and physically!
  6. Go outside – Natural light can help to wake you up, ease your stress, and elevate your mood. So, if possible, try to get outside for a little fresh air and sunshine.

 

Nowak, C. (n.d.). Falling asleep at your desk? 11 tips for energy after lunch. Reader’s Digest. Retrieved from: https://www.rd.com/health/wellness/energy-after-lunch/

Steen, J. (2016, January 9). Sleep after lunch? We found out exactly why it happens. Huffington Post. Retrieved from: https://www.huffingtonpost.com.au/2016/08/31/sleepy-after-lunch-we-found-out-exactly-why-it-happens_a_21463330/

How to Wake Up at Work (Without Drinking Coffee)

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Tired_Woman

Are you feeling tired at work? Have you tried drinking some coffee? And that didn’t help? Really? Well, OK then. I guess it’s time for you to try a different approach to waking up. Here are a few suggestions:

  1. Go outside for 15 minutes – The natural light and fresh air should help to make you feel rejuvenated and refreshed.
  2. Stand up and move around – Get up from your desk and get a little exercise. You could stretch, touch your toes, or do a few jumping jacks. But I think it would be more fun to put on some music and do some dancing. It’s not possible to feel tired when you’re getting your groove on! Also, I’m sure your coworkers would find it entertaining.
  3. Chill out – Splash cold water on your face. Or drink some really cold water. Or suck on an ice cube. Or take off a layer of clothing. The cold should help to revive you.
  4. Eat something – Chewing food can actually wake you up. So go get yourself a snack and enjoy! (Not to be a buzzkill, but a sugary snack would probably not be the best choice. Some sort of fruit or something with protein in it would be better.)
  5. Laugh – Laughing releases endorphins, which can help to pep you up. I’m not really sure what you find funny – but whatever it is, do that.
  6. Be afraid – If laughing isn’t your thing, try scaring yourself instead. Maybe you could watch a scary horror movie trailer? When you get scared, your body releases adrenalin into your system, and this wakes you up!

Good luck! And if you decide to dance around your office while sucking on an ice cube, please leave a comment and let me know how that works out for you!

 

Daum, K. (2013, May 28). 12 non-caffeinated ways to wake up at work. Inc. Retrieved from: https://www.inc.com/kevin-daum/12-non-caffeinated-ways-to-wake-up-at-work.html