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Have a little fun
You never seem to run out of energy when you do something you consider fun, do you? So put a little more fun in your life to give your internal energy machine a boost. Your brain needs the down time from being a serious, responsible adult all the time.
Define what you consider fun and then put a healthy portion of it in your life every day.
- Laugh. Share jokes with family and friends
- Sit down, put your feet up, and read a magazine
- Go for a walk or a bicycle ride
- Daydream to music you enjoy
Use these mini-breaks to perk yourself up. Close your eyes and go on a mental vacation—somewhere you’ve had fun or someplace you want to go.
“Research shows that those who regularly exercise have fewer episodes of depression,” says Dave Barloon, UI Behavorial Health Advanced Nurse Practitioner. What is exercise? “Anything that increases your heart rate by 15 or 20 beats per minute or anything that makes you sweat. No fancy equipment is necessary. A simple walk can be the best exercise. Whatever you enjoy as exercise, repeat this activity for 15 to 20 minutes three to four times per week. You will fell the difference,” Barloon says.
Energy balance at work
How many times at work do you feel like you could curl up in a corner for a quick little nap? While that’s probably not an option, here are some things you can do at work to give yourself that second wind.
Breathe deeply—spend several minutes every hour or so inhaling and exhaling deeply. This n will help calm you and help you focus mentally as well as renew your energy. Learn yoga or meditation.
Go for a splash—not literally, but splash water on your face as a refreshing technique. Or chew mint gum for a splash of stimulation.
Take an actual lunch break—don’t always eat at your desk. Get out of the office if you can.
Take a mental break every 90 to 120 minutes—if you don’t, your brain will anyway.This is when you make the most errors. Instead oferrors, take a productivity pause and go back towork with renewed focus.
Energize your life
You work, you play. You’re a parent, you’re a child caring for older parents. There are many aspects to your life. But how about YOU? How do you energize the inner you?
“Remember you are spirit as much as you are body. If you have forgotten this, ways to get in touch with spirit are through art, music, quiet time, church, hobbies and crafts, sports.
“Generally, you know when your spirit is being fed. Don’t forget to feed the spirit as well as the body,” says Barloon.
Take a good news inventory. At the end of the day, jot down all the good things that happened. Make a list of your life successes and you’ll increase your confidence.
Think positively. Overcome the negative. Don’t dwell on the downside of any situation. Don’t look at life as all-or-nothing because it is so much more than any one event.
Focus on what thrills you. Motivation can be a great energizer. Build your environment to support your goals. Also be aware of what drains
Energy boosters
Head for the light
Bright light has a caffeine-like power to energize you. Natural light helps keep your body from going into hibernation mode.
Drink more water
Mild dehydration can make you feel lethargic. Drink eight to 10 cups of water per day if you’re sedentary, 12 if you’re active. Add some lemon or orange wedges to your water to give it a little kick.
Don’t forget breakfast
Don’t rely on caffeine and vitamin pills to get you going in the morning. You need calories to get your body out of the sleep mode and ready for the day. Breakfast doesn’t have to be “breakfast” food. Try a peanut butter sandwich or energy bar. Carbohydrates get you going and proteins keep you going.
Get enough sleep
Most people need eight to 10 hours of sleep a night. A good night’s sleep is a powerful energy booster.
How long does caffeine stay in your system? Anywhere from four to six hours. So if you drink coffee or tea or sip on a Coke® or Mountain Dew® in the late afternoon or early evening, it can affect your sleep. Even if you fall asleep after drinking caffeine it probably isn’t a restful sleep. And often you wake so tired that the only thing that get you going is more caffeine. Limit caffeine to two servings a day and make it early in the day.
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