So you want an energy boost?
Get ready for a good boost in your energy not only for a day but every day.
The ideas below have worked for me to increase energy. A lot of these are research backed but I’ll not be referencing scientific studies here.
You may already know many of these. Consider this piece as a gentle nudge to start practicing those. There will also be some unusual ones embrace those because they also work.
Give these a try and see if you can follow some. More so because it is tough to focus and achiever much you don’t feel energetic throughout the day.
HABIT #1 GO TO BED EARLY
Sleep is at the core of our energy.
We can’t be productive if we are sleep deprived. Lack of sleep also reduces our mental performance and creativity.
So, if you want to keep steady energy levels during the way start with sleeping early the night before.
No point trying to push through work at night while accomplishing little. Embrace the gift of sleep and seize the day when you wake up the next day.
Netflix may not like it but your body will for sure thank you.
HABIT #2 HYDRATE
Why is it important?
Your body uses water in all its cells, organs, and tissues. Water helps regulate the body’s temperature and maintain other functions in the body. The body loses this water through breathing, sweating, and digestion. So it’s important to replenish by drinking fluids and eating foods that contain water.
That’s why our energy levels go down when we are thirsty.
Drink a glass or two of water as soon as you wake up.
I never had a ‘bed tea’ habit so water has been my go-to beverage first thing in the morning. If you want to increase water intake them a habit of drinking it right after you wake up is great. You’ll not have to worry about drinking more water for the next 2-3 hours.
HABIT #3 SOAK IN THE SUN
As soon as I wake up I walk outside to soak the sun.
I then walk for a while anywhere between 3-30 minutes. Then I do 2 pushups. I like it and do it because morning chill and natural light wake me up slowly.
There are other reasons for you to do it.
Exposure to sunlight increases the brain’s release of a hormone called serotonin. It is an important chemical and neurotransmitter. It regulates mood, appetite, sleep, and memory.
HABIT #4 MOVE YOUR BODY
Exercise gives you an energy boost.
Why is it despite losing energy in working out?
Because you get the energy back by eating. Exercise improves blood circulation, and raises the oxygen levels in your body, and you feel more alert and energetic.
So, make sure you are moving every day.
HABIT #5 PLAN YOU TO-DOS IN ADVANCE
You morning hours can give you great ROI if you invest them well.
Don’t waste your morning in creating a to-do list. Instead, do the work that matters at that hour.
Plan your next day at the end of a workday. It gives you a headstart and momentum as you start work. This is much better than sitting in front of a screen and deciding what to do.
HABIT #6 DO THE HARD WORK FIRST
When you do the hard work first, you get a surge in confidence and energy that keep you going for the day. It rare to get such energy boost by checking emails in the morning.
HABIT #7: PRACTICE FIXED SCHEDULE PRODUCTIVITY
Force yourself to do the work that you need to do during pre-defined hours and never outside.
Cal Newport propagated this idea. He is also as an author and contributes many academic papers to journals each year. He doesn’t work after 5:30 pm and only rarely on weekends.
In his bestselling book, ‘Deep Work’, Newport used examples to show that you can produce — quality and quantities of work — working a 9–5. One of those people is Radhika Nagpal of Harvard University, and another is Adam Grant, the NY Times bestselling of ‘Give and Take’.
With this approach, you will less stress and have a good deal of energy to tackle all parts of your life.
To make this approach a success you also need to keep your to-do list short. 3-6 items in a day are good. Here is how you can use it. Keep room for one big and important task (2-3 hours),
two tasks that are smaller (30-60 minutes each) and
two to three tiny tasks (15-30 minutes).
Another power tip is to not to move from one task to another until you have finished the first one.
Once you have done your quota call it a day and come back to it the next day.
Make sure that you take breaks or rest for a bit while you work.
HABIT #8 LIMITED USE OF CAFFEINE
Too much coffee is bad for you.
Because it’s a drug. A performance enhancer.
If you overdo it you’ll not get desired results. But take it moderation and you’ll be more alert.
I cut tea from my life 5 years back. But I drink coffee because coffee free me is less alert and energetic than coffee drinker me. I drink a little more than I should but I am ok with it because it helps me get the work done.
The usual advice is to avoid coffee after 2 pm fearing that it may hamper sleep.
I take a cup right after I get up from the nap. It helps me get rid of any mind fog.
Want to try it? Have a cup around 10.30am and another in the afternoon. Tweak your timing as it suits you and sees how it works for you.
HABIT #9 EAT A LITTLE LESS
With this approach, you’ll not have to be fussy about the food you eat.
Eat anything and reduce the quantity one by one.
I am not a picky eater. I eat what I get.
Late last year I realized that I was eating too much and it was making me lazy. As an experiment, I stopped having dinner and replaced it with sweet potato, water chestnut, and some peanuts. Later I got rid of sweet potato and water chestnut and started having only a handful of peanuts and a couple of cookies with coffee. I now find it much easier to get up in the morning.
Skipping a meal may be too much for you but see if you can eat a little less quantity than usual.
So, that’s it.
Which of these habits are you going to adopt?