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.

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@luioj

Time Management

scotthyoung.com

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Align your life

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

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.

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.

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.

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.

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.

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.

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.

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.

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RELATED IDEAS

Go to sleep early
  • Although it might not feel like it, seven to eight hours are pretty much mandatory to stay cognitively sharp in the long-run.
  • For some people the sleep deprivation may have mentally plateaued. Yet, experiments showed that sleep deprivation caused continuous declines in mental performance, even though subjects felt like they were holding steady.

Try this: Go to bed by 10pm every night, including weekends, for the next thirty days.

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
  • You can help recharge by stretching your muscles for just five minutes every few days. 
  • Exercise — even just for 20 minutes — can leave you feeling energized for hours.
  • Aromatherapy. Scents such as lavender and sage are believed to be particularly relaxing to those under stress.
  • Set up a healthy sleep schedule by going to sleep and getting up at the same time every day.
  • Get regular rest. 60- to 90-minute naps can be a great energy booster. 
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 hours of quality sleep per night. Wind down from your day with relaxing behaviors before bed.

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