5 Ways to Manage Your Energy for a Productive Day

5 Ways to Manage Your Energy for a Productive Day

25/04/2017 by Bev James

If you work within an office environment, then youíre probably no stranger to the '3pm slumpí. Itís that huge dip in energy many of us feel during the latter third of the day, when our productivity slows down, everyone gets a bit lethargic, and home time canít come quick enough. For some itís massively debilitating, for others itís a minor annoyance, and for many itís the most miserable part of the job. Energy is obviously the backbone of a productive day, so our livelihoods rely on maintaining that momentum. But how do you tackle or prevent the inevitable drop in energy during the working day? Fortunately, thereís plenty of ways to do it.

1. Positivity

Do you notice how much more taxing a task is when you’re in a bad mood? While maintaining a positive mind-set is easier said than done, you can certainly work on it by identifying five positive things about your day. They could be as simple as having no outstanding emails to reply to, or having a humorous conversation with a colleague. The negative things are always noticeable, so it can really readdress the balance when you make a conscious effort to notice the good too. This in turn paves the way for a much more energetic and productive attitude.

2. Fuel

Food is obviously imperative when it comes to energy, and you should never miss out on an energy-boosting breakfast before work, no matter how strapped for time you are. It’s also important to refuel during the day, and there’s no shortage of superfoods out there that are perfect for this. Oranges are packed with vitamin C and decrease fatigue around two hours after consumption (so if you have one at lunch it’ll kick in around the 3pm slump), while dark chocolate (particularly those that contain around 75-80% of cacao) contain caffeine and theobromine, which improve both energy and focus levels.

3. Hydration

Coffee is usually the beverage of choice within the workplace, and for good reason. Caffeine is fantastic for upping your energy levels and improving memory, while the antioxidants and amino acids offer a bevy of benefits too. However, it’s not necessarily the most hydrating drink. While the ‘ideal’ differs between scientists, it’s generally agreed that we should be drinking at least two litres of water every day. Dehydration is directly linked to fatigue, so make sure you’ve got a bottle on your desk and keep it topped up. Think of it as petrol for your mind.

4. Move

When you’re feeling low on energy, the last thing you usually think of doing is getting up from your chair and exercising. However, this is a tried and tested way of summoning up some energy, and it’s often recommended within the workplace. You don’t have to do a full-on workout. But a simple walk about the office every 30 minutes, as well as a few lungfuls of fresh air, can really revitalise your body and mind. What’s more, movement stops toxins from building up in your muscles, giving you a stronger sense of wellbeing too.

5. Sleep

This almost goes without saying. But it’s necessary to mention because so many of us go without it. The National Sleep Foundation recommends adults (those aged between 26-64) get around 7-9 hours of sleep each night, which for most people only happens on the weekend. This can be for a number of reasons, ranging from extreme stress and being over stimulated by electrical devices, to consuming too much coffee during the day. 

Waking up badly can have a negative effect on your energy levels too. There are numerous alarm clock apps for your smartphone that are designed to wake you up during the lightest phase of sleep, rather than jolting you awake from a deep one. They work by tracking the subconscious movements you make while asleep, waking you as gently and as a close as possible to your regular wake-up time. 

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