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Habits to Increase Your Energy

Get better friends

If your conversations with your friends leave you feeling drained, then maybe it's time to make some changes.

You don't have to exclude friends who are going through temporarily rough times, but assess your relationships and be aware of who you spend your time with and the value this really brings to your life.

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Habits to Increase Your Energy

Habits to Increase Your Energy

https://www.scotthyoung.com/blog/2018/11/16/increase-energy/

scotthyoung.com

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Key Ideas

Habits define your energy levels

Tine is not the basis for productivity. Energy is.

Having all the time in the world won’t help you if you’re exhausted for most of it. Having good habits help in keeping you energized and be more resilient to burn out, both physically and mentally.

Sleep is the foundation of our energy

Poor sleep means you will start to underperform.

Research says 7-8 hours are pretty much mandatory if you’re going to stay cognitively sharp in the long-run.

Napping benefits

Even if it may feel lazy, napping has a range of cognitive benefits.

This is particularly true if you’re doing a lot of learning since the short burst of sleep can help with memory.

Get your most important work done in the morning

Energy levels depend a lot on your mood. If you’ve got some important work done, your mood is usually good and you feel productive.

If you’ve wasted time on emails, meetings or calls, you’re often frustrated and exhausted entering the second half of the day.

Exercise every day

Exercise is a long-term investment in your energy levels. 

It’s easy to cut in the short-term, but over time you’ll reduce your overall fitness, making it harder to focus and stay alert throughout the day.

Set your intention the day before

Write your goals for the next day before you go to bed. This way, you'll waste no time deciding what to do next the following day and you'll keep the momentum going.

Sell yourself on your goals

Frame your goals in an exciting and motivating way, not just like something you "have to do".

Remind yourself why you're pursuing them, what inspires you and what you hope to achieve.

Get better friends

If your conversations with your friends leave you feeling drained, then maybe it's time to make some changes.

You don't have to exclude friends who are going through temporarily rough times, but assess your relationships and be aware of who you spend your time with and the value this really brings to your life.

Read better books

The best books aren’t those that teach you facts, but those that subtly change your entire thinking patterns.

Just like a good song can be the background for a particular emotion, a good book can be the background for a particular energy of thinking.

Align your life

Take the time to identify the different conflicts in your life and find ways to solve them.

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Recharge yourself physically
  • Take a warm bath. Try using Epsom salt in your bath. 
  • Use an exfoliating scrub to help recharge your body by improving blood circulation.
  • Change your diet...
Recharge mentally
  • Make a list of your accomplishments
  • Let go of past mistakes
  • Do something fun
  • Take breaks from things and people that bring you down
  • Spend time with close friends and family
  • Meditate or pray
  • Avoid multitasking
  • Take a break from technology
  • Do something artsy
  • Write in a journal
Why people feel drained

Most likely, exhaustion is linked to:

  • too much or too little physical activity
  • jetlag or something else that confuses your circadian rhythm
  • insomnia or lack of sleep
  • medications such as antihistamines and cough medicine
  • poor eating habits
  • stress
  • trauma
  • drug or alcohol use
Describing mental fatigue
Describing mental fatigue

It is the feeling that your brain just won't function properly. People will describe it as brain fog. You can't concentrate, and simple tasks take too long. You find th...

Causes of mental fatigue

Contributing factors to mental fatigue are poor nutrition, lack of sleep, hormonal imbalances, or cognitive overload. Cognitive overload can take the following forms:

  • When you focus on a single task for an extended period of time.
  • When you spread your attention across too many things.
  • Worrying about tasks. It is as mentally taxing as doing the task.
Give your brain high-quality fuel

Your brain is fuelled with the same food as your muscles. What you eat has an enormous impact on your cognitive functioning.

  • Cut down on refined sugars as it decreases alertness. Aim for sustained energy levels throughout the day.
  • Plan your meals in advance. If you wait until you're hungry, you're already low on energy and willpower and will reach for a quick energy boost in the form of sugar.
  • Don't skip breakfast. Without it, you may likely crash in the middle of the morning. Eat more eggs, yogurt, and oatmeal to sustain your energy levels until lunch.
  • Snack mid-morning and mid-afternoon to give your body consistent fuel.
  • Stay hydrated with water. Mild hydration can negatively impact cognitive performance.
  • Listen to your body to figure out what makes you feel best. The same nutrition advice won't work for everyone.

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Get More Sleep

Lack of sleep can result in you feeling lethargic, grumpy and tired. If you often feel this way, you may want to consider whether you’re getting enough sleep.

Try and aim for around 7 hour...

Reduce Stress

Feelings of stress can mean that you struggle to concentrate, experience racing thoughts, difficulty switching off and tiredness.

Strategies to improve your energy levels include taking some time for yourself to relax, reading or going for a walk.

Move More

One study found that sedentary people with persistent, unexplained fatigue decreased their tiredness by around 65% just by regularly participating in low-intensity cycling.

Get up and move your body like brisk walking or cycling to boost your energy levels.

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