Many of us know what it’s like to run out of energy at work. For some people, the crash hits in the afternoon; for others, it’s late in the morning. Whatever kind of work you do, and whatever time of day your energy typically starts to deplete, there are ways to improve your energy levels and avoid crashes. Whether you work in an office or at home, these seven tips will not only help you feel great throughout the workday, they will increase your productivity.
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Take a Multivitamin
One way to improve your energy levels is to find the right multivitamin to take each day. Even if you exercise and eat a balanced diet, it’s likely your body is still missing certain key nutrients. A multivitamin can provide the nutrients you need and significantly boost your energy. Along with filling nutrient gaps, taking a multivitamin can lead to healthier hair, skin, and nails, as well as improve your gut health and boost your mood.
Work Out First Thing (or Midday)
There’s no better way to start your day than exercising. Working out in the morning not only increases your overall energy for day-to-day life, but it can also give you an instant burst of energy after your workout. There are numerous exercise routines to choose from, from running to power walking to weight lifting to yoga. Find an activity you like and stick with it each day. Keep yourself motivated by monitoring your progress with a fitness app and listening to your favorite tunes through a pair of in-ear sweat-resistant headphones.
Many workers also find it beneficial to work out midday, so that could be an option if you can spare the time on your lunch break. Consider when you need an energy boost the most to determine whether you should exercise in the morning or afternoon.
Don’t Drink Too Much Coffee
If you’re like most workers who experience low energy, you’ve tried your hand at drinking multiple cups of coffee as you hope to survive the day. However, overloading your body with caffeine actually causes you to crash sooner and harder — not to mention it can lead to dehydration, digestive problems, anxiety, high blood pressure and a host of other problems. Stick to having one cup of coffee in the morning, and if you really want another one, try your best to wait a few hours between cups.
Keep a Clean Home
Whether you’re working from home or the office, an organized, clean, and decluttered home can promote focus and overall well-being. Start by tossing or donating any items you no longer need or use. Give your home a deep cleaning, and if your windows are dirty, clean those as well to bring in some natural light into your home. Have windows that are difficult to access? You can find professional cleaners by searching for “window cleaners in my area.” Homeowners can expect to pay an average of $260 for this service.
Avoid a Heavy Lunch
Have you ever eaten lunch and immediately daydreamed about going home and sleeping? You probably ate too heavy of a lunch (dinner portion of pasta or half-pound burger and fries anyone?). To improve your energy levels, eat a regular, healthy breakfast and lunch, and do some light snacking throughout the day if possible. This will keep your metabolism going and help you maintain good blood sugar levels.
Most people can’t devote full attention to their work for longer than 90 minutes. This amount of time slightly varies with each person, but the point remains the same: taking a 15-minute break — roughly every hour and a half — can refresh your mind and provide the energy you need to stay productive. If you never take breaks, you’re not working as efficiently as you could be.
Take a Short Nap
Lastly, don’t be afraid to take a power nap! Snoozing for 20 to 30 minutes in the middle of the day can go a long way in refueling you to finish strong. However, be sure you are also getting adequate sleep at night, or a little nap isn’t going to help very much.
Keeping your energy levels up is key to having a successful workday. Explore your options with multivitamins, and find an exercise routine for the morning or afternoon. Also, refrain from drinking coffee excessively, take breaks throughout the day, and take a midday nap. The more effort you put into feeling energized, the more productive you will be day in and day out.
Photo Credit: Burst