What is the best way to keep my personal energy levels high each day?
March 05, 2017
A few of my personal techniques....
- Eat like a cow. (i.e. grazing and lots of vegetables...) For lunch, I almost always go with a salad and some sort of protein - grilled chicken, etc. You'll be hungry again in two hours, which is completely normal. Carry snacks with you - banana, apple, a bag of nuts, and a couple of Lara Bars. Keep them stashed in various places and reload on trips to the grocery store. Grazing keeps your blood sugar more stable so you avoid the spikes and subsequent crashes.
- Avoid sugars and carbohydrates. I follow a modified Paleo Diet: The Paleo Diet™.
- Stay hydrated. I've found this to be particularly important when I'm traveling or short on sleep.
- Standing & walking regularly. Staying hydrated helps with this because you'll find yourself in need of regular bathroom breaks... :-)
- Take a nap. Or a coffee nap... How Coffee Just May Make That Power Nap Better
- Plan your day and use checklists. I've found that my worst days are days when it is three o'clock in the afternoon and I don't have a specific plan for the rest of the day. When I have my day planned, my energy levels are much higher because I know I have deliverables ahead of me. I typically talk myself through my day - what I want to accomplish across all aspects of my life - health, family, work, and personal. Planting these seeds with the written word etches these outcomes more permanently in my mind, keeping me energized to do that one more thing that I promised myself I'd do that day.
- Espresso. Because it's a concentrated dose of caffeine instead of sipping on a tub of Starbucks all afternoon. Then I can go back to drinking water.
- Workout. Afternoons are the nadir of my personal Circadian rhythm. But... If a nap doesn't work or isn't possible, I do the opposite and getting my body moving, sweating, and breathing. This infuses your body with endorphins that will naturally raise your energy levels. I keep a set of workout clothes at work and have a quiet corner where I can do a few sets of pushups, sit-ups, squats, and stretches.
- Change where you work throughout the day. I'll often start at my desk, then move to the kitchen area, then downstairs to the conference room, then to a coffee shop, then to a couch, then back to my desk. The change in scenario keeps you more alert and more creative.
- Work in timed segments. Personally, I work well in 90-120 minute "bursts." On a good day, I can do 4-5 bursts, and usually not more than five. Others prefer the Pomodoro Technique. Find what works for you. Accept that non-stop, continuous work effort is not an efficient use of your time.
- Work fewer hours. Most people that say they work 12 or 14 or 16-hour days are either lying, or they work 12-14-16-hour days because they are working 12-14-16-hour days.
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