Life moves at a crazy pace, stress is a constant part of our lives, deadlines and goals are always present. And to add to that, for a good portion of the population, work is now at home, we start earlier, often while having breakfast, we work while eating, we do a load of laundry between two video conferences.
I can guess the stress and fatigue at the end of the day, and at the end of the week. What if I told you it’s possible to have more energy at work, to be more efficient, more rested, and more creative? To do better, and in less time?
Here are 11 tips to make your days more energetic:
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Get good nights of sleep
Nowadays, sleeping little, getting up as early as possible to accomplish the most in one day has become quite trendy. Yet, we all need sleep and to be rested to function well. An adult needs a minimum of 7 hours of good sleep to be in good shape.
So, maybe extend your nights by an hour or two if your nights are too short, you’ll see, your concentration will be much better!
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Organize your days with time slots
Organization is often key and it’s essential to keep time for yourself. Plan hours to work intensely, breaks, meal times, time for exercise, time to get fresh air during lunch, and IMPORTANT: time to have fun!
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Take breaks
If you work all the time and don’t take time to stop, the brain gets exhausted. It needs breaks! So yes, take time for yourself. When it’s time to get back to work, you’ll see your energy will be multiplied, and your creativity too! The unconscious mind manages your tasks during breaks and will help you find solutions. Tasks will be completed much more efficiently and quickly this way.
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Take vacations
If you have the chance, try to take 1 week of vacation each season!
Oh! It would be great if it were prescribed to us! But if the opportunity arises, jump on it! Truly disconnecting will allow you to recharge your energy and focus better when you return.
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Disconnect a little every day, and every day off
Here I hear entrepreneurs say: an entrepreneur really never stops. There’s some truth to that, entrepreneurship is part of our lives. An email here, a message there, etc. A heavy mental load that’s almost always present. Yet, it’s important to take a break. A worker who manages to truly stop a little each day is happier and more productive!
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Have a good breakfast!
Your mothers told you that the morning meal is the most important? Well, she was right! Breakfast gives us the fuel to start our day off right. Eggs, fruit, nuts, a good granola on yogurt, cheese, a slice of whole grain bread, etc. All good things to support you well and not run out of energy. Avoid a big sugary and very fatty breakfast.
And coffee? One good coffee in the morning… mmm… what could be better? As noted in the article: Energy, focus, avoiding a slump: the best ways to prepare your morning coffee, there’s a way to "pimp" your coffee to eliminate the slump that often follows.
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Have snacks
Having good nutritious snacks between meals also helps keep focus and maintain our energy until the next meal. You can refer to the article written by Marie-Noël Marsan, Nutritionist, on snacks: The ABCs of the ideal snack.
Having a Matcha tea also mid-morning, during a break, is a good way to get a lasting energy boost.
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Don’t stress about meals
Planning meals in advance (you can refer to the article: "Sunday Meal Prep" for healthy eating ) is an excellent way to reduce mental load during the week. The worry about meal time eliminated, it will be one less source of distraction during the day.
You’ll have understood: the goal is to eliminate external sources of stress and distractions to be more productive and creative!
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Eat well
A healthy and balanced diet will provide you with the energy needed to get through your workday, much more than if you eat a non-nourishing meal.
For example, it’s recommended to fill vitamin D deficiencies in winter, to fill a lack of magnesium which affects most of the population, or to fill a protein deficiency if you train a lot with a quality protein powder. You can also help yourself for an energy and calm "boost" with an ashwagandha supplement or a natural product to help your sleep quality. Everyone has a different body and unique needs. It may be wise to ask your health professional what could help you.
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Exercise
Move! The best way to disconnect and oxygenate our brain! Keep at least 30 minutes a day to move. Your mind will thank you! Think you don’t have time? If Barack Obama as former President of the United States took 45 minutes, 6 times a week, to train, it’s possible to do it, and there was a reason for that.
What more to say?
One of the biggest trends for 2023 will be well-being. And I hope this trend will stay. Help yourself find balance between rest times and work. You don’t want to reach burnout, quite the opposite! Everyone ultimately wants to be happy both professionally and personally.
Wishing you balance, energy, and happiness!
Tell me, which tips were the most useful to you?