Do you usually feel lethargic in the mornings? Have you gotten reliant on caffeinated drinks to get you through the day? If this sounds like you, it's time to stop relying on fast solutions and start developing an energy management strategy. Starting may seem difficult at first, but as you start reaping the rewards of a happier, healthier, and more productive lifestyle, you'll be motivated to keep going.
What is the definition of energy management? Consider your energy as a finite resource, similar to money in a bank account. You start the day with a specific amount of money to spend, which fluctuates depending on age, sleep, stress levels, medical issues, and lifestyle. Multiple transactions (activities) occur throughout the day as you withdraw and deposit energy from your account.
While you may not always be able to control the actions that drain your energy, you may take efforts to replenish your account. These seven energy management techniques will teach you how to enhance your energy. With each step toward this critical self-care investment, you'll feel better.
Jump to:
- 1. Consume nutritious foods
- 2. After all, to some degree, you are what you consume
- 3. A good night's sleep is seven to eight hours
- 4. Make sure you're in the company of nice people
- 5. Overexposure to the news should be avoided
- 6. Get some exercise on a regular basis
- 7. Every day, do something worthwhile
- 8. Think positive thoughts for the benefit of others
- Experiments
1. Consume nutritious foods
We all know that nutritious food is essential for good health, but it's usual to think of healthy eating as mainly a weight-loss technique. A balanced diet rich in fruits and vegetables, lean protein, low-fat dairy, and whole grains, according to the 2015 Dietary Guidelines for Americans, is what you need for maximum energy.
2. After all, to some degree, you are what you consume
To acquire a variety of nutrients to invigorate you throughout the day, eat a variety of meals from all dietary categories. Choose nutrient-dense dark leafy greens and broccoli, as well as orange veggies like carrots and sweet potatoes, from fresh or frozen fruits and vegetables. Choose from a variety of seafood and legumes for a healthy protein source, and try to consume 3 ounces of whole-grain cereals, bread, rice, or pasta each day.
3. A good night's sleep is seven to eight hours
Getting more sleep seems to be a healthy habit that many individuals might benefit from. We all know we need at least seven hours of sleep every night, so what's keeping us from getting it? Consider how you can improve your major sleep disruptors, and keep in mind the following: Sleep deprivation may exacerbate existing health problems and have a negative impact on your attitude, motivation, and energy levels. One of the finest things you can do to set yourself up for a successful, invigorated day is to prioritise sleep.
4. Make sure you're in the company of nice people
Spend as much time as possible with individuals that you love being with. It will thrill and invigorate you to connect with those who exude positivity and have similar interests. People with whom you don't connect or who have a negative perspective, moan often, or make bad decisions, on the other hand, will drain your vitality. Be careful about who you associate with.
5. Overexposure to the news should be avoided
The news is a vital source of information about what is going on around the globe. It may be informative, interesting, and even inspiring. Unfortunately, we are constantly assaulted with tales of suffering on the news. These tales may distort your perspective of the world, causing you to concentrate on your greatest fears rather than the good that surrounds you. You won't be able to avoid these tales entirely, but you may attempt to limit your exposure as much as possible, particularly during difficult times.
6. Get some exercise on a regular basis
Do you find yourself sluggish towards the middle of the day? Have you ever been exhausted by ordinary tasks like grocery shopping or domestic chores? Getting the 150 minutes of weekly exercise advised by the Physical Activity Guidelines for Americans may add to your energy account, not deplete it, contrary to popular belief. How? Exercise helps your body operate more effectively during other physical duties or activities by relieving stress and tension, strengthening muscles, and increasing endurance.
7. Every day, do something worthwhile
What is it about which you are particularly enthusiastic? Do you have a unique skill that you'd want to develop further or share with others? Every day, do something you like, even if it's as simple as making a nutritious dinner or listening to your favourite music. Putting effort into the things that mean most to you will allow you to use and conserve your energy in ways that will help you achieve your goals.
8. Think positive thoughts for the benefit of others
Another method to preserve energy is to have a sympathetic mentality. "Kind attention" is one example of how to practise this method of thinking. Try making eye contact with a stranger and smiling while thinking to yourself, "I wish you luck." Instead of criticising that individual, this good deed might protect you from doing so. Judging others may lead to us passing judgement on ourselves, and this sort of negative mental debate is draining.
Experiments
- Keep an eye on your energy levels. Take your energy "temperature" throughout the day and give it a number between 1 and 10, with 10 being the maximum degree of energy. Pay attention to the specifics of your day so you can pinpoint the individuals or situations that have the most influence on you.
- Make little adjustments. Consider your next actions after you've identified some of the individuals or circumstances that sap your energy. Instead of addressing everything at once, focus on one area that is essential to you and create reasonable objectives. For example, if chaos in your house is a major cause of everyday stress, instead of tackling it all at once, choose one cupboard, closet, or drawer to clean out each week. Then, when you're ready, go on to your next objective.
- Prioritize and plan. Keep track of when your energy levels are the highest throughout the day. Decide how you'll make the most of those opportunities by prioritising key activities while you're feeling energised and productive.
