Our bodies have natural energy cycles, and when we tune into those cycles and work with them instead of against them, things feel easier. You can get into flow more easily. Have you ever completed a task one day and it feel simple and quick, but another day the same task feels like wading through mud? That’s because you’re fighting against your natural energy cycles. Most of us have adapted our waking hours according to the demands of our jobs, universities, or other factors and by doing so disrupted our natural circadian rhythm.
There are a lot of factors that can affect your energy cycles – availability of light, hormonal cycle, illness, mindset/mood, seasons… The trick is to get to know your own energy cycles well so that you can notice when and what is putting you off-kilter.
For a week, try tracking your energy levels throughout the day. Notice when you are feeling the most energetic and when your body or mind starts to lag. Notice how long you can focus on one task before your brain starts to fog and you need a break. This will help you to figure out how long you should be working and when you need to be taking breaks throughout your day.
Once you know when you have the most energy and when you need to be resting, you can plan your days accordingly. If you have the most energy first thing in the morning, make sure you do the most important and energy-consuming tasks then.
Here are some tips on boosting your energy throughout the day, making you more productive in the process:
1. Stay hydrated
While drinking water has numerous health benefits, not drinking enough water is one of the top causes of feeling tired. Try to keep a water bottle at your desk to remind yourself to drink more throughout the day.
2. Stay active
Many people tend to head to the gym before or after work. Consider squeezing in a workout or even a brisk walk during your lunch break.
3. Eat a nutritious breakfast and lunch
When eating carb-loaded foods such as white bread, pasta, white rice, and even chips, the simple carbs cause a spike in your blood sugar, eventually leaving you tired. Instead, add energy-boosting foods such as salmon, kale, avocados, bananas, nuts, brown rice, wheat bread, and pumpkin seeds. The trick is to go for food that raises insulin levels lower so that you don’t have rapid spikes (for more information look up slow-carbs or low glycogenic food sources). It also helps to not eat till you are completely full, stop at around 80 %. If I eat too much, I always feel lethargic and I bet it is similar for you.
5. Keep your workspace tidy and organised
You’ll be surprised by how huge an impact taking just 10 minutes to tidy up your desk can have on your mood. Decluttering your space will help you from feeling overwhelmed, disorganized, and even stressed. By also allowing yourself to focus on something that’s not on your computer, you’re letting your eyes take a break.
6. Take a moment to laugh
Laughing is good for the soul. It’s great for boosting your mood and reducing stress. Try calling a friend and having a light-hearted chat during your break. Just be sure to set a time limit and return to your work on time, feeling refreshed.
Knowing and managing your energy levels during the day is a large part of working smarter, not harder. Once you learn more about your own energy levels and how to manage your day depending on your energy levels, your productivity will increase and you may well find yourself working less hours, but getting more done.