Workers who take care of their bodies are more productive. The best way to get a jump-start in the morning is to hit the hay earlier at night. It sounds impossible, but research has proven that adults who get seven to eight hours of sleep each night get fewer colds, and are more productive during their waking hours. Those who make sleep a priority wake up ready to start their day. Tools like Tivo are great to enable TV watchers to catch their favorite shows at their convenience.
Eat Healthier
Another way to reduce energy slumps is to replace a morning doughnut with a more balanced breakfast. High-sugar foods, including mochas with whipped cream and coffee shop muffins, will produce a sugar crash an hour or so after consuming them. It’s not worth the fatigue and irritability that will follow. To satisfy an AM sweet tooth, try oatmeal with brown sugar and raisins, a banana with peanut butter, or whole wheat toast with raspberry jam. A filling breakfast helps maintain focus longer. To maintain energy levels throughout the day, vending machines don't cut it! Many find it necessary to pack protein- and fiber-laden snacks, such as baby carrots with hummus, granola bars (look for those low in sugar), an apple or pear. People who tend to forget to eat until suddenly ravenous and lunge out of the office towards the nearest fast food, may find it helpful to set reminders on their calendar to snack. Additionally, drinking lots of water increases energy; dehydration is a common source of fatigue.
How to Fit in Exercise during the Work Day
Getting some fresh air during the work day can wake up the body. Those who have a lunch break can walk briskly after eating. Those who can’t get out of the office, can get a little blood flowing with a simple exercise routine: close thedoor and do sets of 10 crunches, lunges, squats, and push-ups, then repeat. Workers who don’t have a private office can jog up and down five flights of stairs for two sets. Alternately, a 10-minute mental health break in the afternoon can also do wonders to increase energy. Brew a cup of tea, put on some soothing music, or walk around the office for a few minutes. Alternately, head to a coffee shop for cup of chai tea or cider, and read for a few minutes.
Breathing Exercises to Reduce Stress
According to Nicole Foley, certified yoga teacher, the following breath meditations will calm or energize, depending on one's mood. For those who tend to get anxious very easily, try inhaling for 3 counts, exhaling for 5-6 counts to release energy. For those who are feeling angry, try even breath: inhale 3-4 counts, and exhale 3-4 counts. And those having a sluggish day, or who are feeling sad or depressed, can try inhaling for 5-6 counts, then exhaling for 3 counts to take in energy.
Another easy way to increase breath capacity is simply to sit up straight. Slouching takes energy, and makes it more difficult to breathe deeply. Stretching arms, shoulders and back throughout the day helps to relieve tension.
How to Reduce Clutter and Create a To-Do List
Reducing desk clutter and organizing work flow reduces stress. Creating easy-to-reach files for current projects and storing everything you don’t use regularly out of sight will make it easier to concentrate on the task at hand. For those with high paper circulation, making sure to have an easy-to-use filing system in place will ensure a neat desk at all times.
Creating a to-do list at the end of the day will ensure that work stays at work. Prioritize the to-do list in the following categories: most urgent tasks, such as returning a phone call; important deadline-related pieces of projects; and work that can wait, such as a letter that needs to go out before the end of the week.
Finally, learning to ask for help when help is needed is a great skill to cultivate. Take a realistic view of what can and can’t be handled with a reasonable amount of stress, and request reinforcements when necessary.
Brooke Adams - Brooke Adams is an aspiring writer in Washington, DC. She is currently employed at a housing nonprofit and is working on a novel. Brooke ...
