Time actually isn’t the basis for productivity. It’s energy. You can have all the hours in a day, but you won’t get anything done if you’re always feeling exhausted.
Everyone feels tired occasionally, but if you spend your days in bed on your laptop and struggle to even get up, it may be time for a lifestyle overhaul.
No, we’re not talking about trying energy supplements like ginseng, guarana, or chromium picolinate. We’re talking about naturally combating fatigue by changing your daily habits — because what you do during your day determines how active, motivated, and positive you feel.
Staying hydrated is critical because water is a fundamentally important feature in our body’s overall functioning.
Research has shown that even mild dehydration can cause an inability to focus on tasks, muscle weakness, reduced cognitive function, create mood swings and fatigue. You might be surprised to know that some studies have shown as many as 40% of women and 60% of men do not get the recommended daily water intake as outlined by the European Food Safety Authority.
The recommended water consumption is between 1.2 – 1.5 litres each day – more in hotter climates or for those who have serious exercise regimes. So don’t deprive your brain and body of this critical element!
After waking up, get started on your most important or challenging work for the day as soon as possible.
The benefits of doing so are psychological. When you get some important or difficult work done first thing in the morning, you feel positive and productive throughout the rest of the day.
On the other hand, when you’ve wasted the first few hours checking social media, playing games, or puttering, you often feel like the day is already a write off. This can create feelings of frustration and apathy for the second part of the day.
So if you want to feel energetic and get more work done in a day, eat the frog first thing in the morning.
How many hours a day do you sleep? If you’re one of those people who say they work fine on six or fewer hours of sleep… well, research says otherwise.
Multiple studies suggest that eight hours of sleep is the minimum amount needed for staying cognitively sharp in the long run. It is a well-studied fact that insufficient sleep cause continuous decline in mental performance and physical fatigue.
Figure out what it is that you’re doing late at night and reorganize your day-time hours to make some time for those things. Try to set a bedtime that gives you 8 hours of sleep so that you wake up energized every day.
A short nap in the afternoon follows the body’s natural circadian or sleep rhythm and ensures that you stay sharp for the afternoon and into the evening.
Napping is an excellent re-energizer and ensures that you don’t run out of gas in the evening when your spouse or kids would like to enjoy some time with you.
Sound easy, but there is a catch.
Napping is good as long as you do it for only 20 minutes. If you nap longer, it can make you feel tired and groggy. So, set up an alarm to wake you up on time.
Nothing energizes your body like exercise.
Even light workouts like brisk walking, or some light yoga, can boost your mood, metabolism, and brain power.
If you’re wondering how much you should exercise, health experts say you should aim to work out for 150 minutes each week (21 min/day) to see health benefits; It’s really not a lot when you think of the benefits.
For those who don’t love working out, take the late-night screen watching and do it earlier in the day while riding a stationary bike instead. Or find a friend to take a walk with and get some social time in while you take your daily walk.
As a compliment to exercise, consider making a high-quality marine collagen supplement part of your exercise protocol. Collagen helps strengthen your tissues, joints and ligaments, and it also makes your skin look younger and better hydrated.
Caffeine gives your brain a boost, and the latest studies on caffeine suggest that brewed coffee is its healthiest source.
Caffeine can give you a much-needed mental boost, but it also boosts your physical performance, helps burn more fat, and reduces your risk of stroke, cancer, and Parkinson’s disease.
So, when you wake up, grab a bite and then drink a cup of coffee when your cortisol levels are low from 9:30 a.m to 11:30 a.m
Energy is all about momentum; start the day slow and you will end slow. Start it fast on a productive note and chances are you will end it the same way.
One way to ensure that you start your day fast is to write down your plan for the next day and visualize it before you go to bed. When you wake up the next morning, you will find it a lot easier to get organized and get to work.
If you don’t believe us, try it today and see what we’re talking about.
By following these 7 tips, you will feel more alive, energetic, and motivated all day, every day!