Busy Professionals Energy Management Tips: You Can Increase Your Energy and Well-Being
In a world which is moving at a very fast pace nowadays, busy professionals find themselves to be running on an empty tank either because of attending a constant stream of meetings, deadlines or barely managing work-life balance. This may make you loose all your energy, work inefficiently and be stressed. But what I would tell you is that there is a Management of energy that one can do or rather not the like of time. Energy control is what makes individuals productive and still avoids burnouts. And yes, you can do that even in case you believe that you are too busy to care. This article explores energy management concepts, which are led when an individual is a busy professional who requires being keen, energetic and alert in carrying out his or her daily tasks. Let us examine the steps in managing your energy to be productive and sustain the performance.
About Energy Management and What It Is?
Lets know what energy management is before proceeding on the tips. In a nutshell, energy management is the art of managing your physical, mental and emotional currents to ensure that you give the best performance and a fulfilling life. It is an art of knowing when to be harder on yourself and when you have to rest. Where most books around time management essentially centre upon how to manage your hours, energy management is all about how to harness the possibility of your inner mechanisms, your attention, imagination and endurance, in order to work smarter but not harder. The energy pyramid The Consider energy the pyramid. At the ground floor, there is the physical energy (sleep, nutrition and exercise). Next, you can speak of mental energy (focus, cognition and solving problems). On the top one there is emotional energy (motivation, happiness and resilience). To perform best, all the three have to come in balance. But now it is the time to be specific: the stuff that will make you keep that energy at bay. 1. Sleep and Rest Ahead Of Time Perhaps, it is a cliche, but it is true: the basis of energy is sleep. One can believe that even after a short sleep, they will still feel good, but research indicates that one night of improper sleep is enough to demoralize your mental ability and energy level on the next day as well. According to a National Sleep Foundation survey, adults should sleep 7 to 9 hours so as to perform well. Sleep deprivation will also result to feeling tired, irritable and not able to concentrate which is basically a token to an unwanted ending that is unproductive meetings and missed deadlines. TIP: Have a positive sleep hygiene; do not take caffeine after the afternoon, use a cool bedroom and maintain a consistent sleep schedule. Years to come your body will love you for this!2. Adequate nutrition: made up Fueling Your Body with Proper Nutrition:
There is no longer a secret that food is fuel. What you eat also has a direct attribute to the energy you have to go by during the day. This is interesting: A research published in the Journal of Nutrition found that an adequate meal of good fat, lean proteins, and complex carbs makes a person feel energetic and even more focused. Therefore, when you feel like eating a candy bar to help you survive the afternoon drowse, substitute them by a little nuts or an apple. The foods will provide you with a continuous energy at the expense of a certain crash in the future. Note: Try to eat foods that stabilize the blood sugar. Stay away from food containing sugar, which will endow you with a sudden burst of energy and then drop at uncontrollable levels.3. Make Your Diet have Regular Exercise:
Exercise does not only maintain you in shape, but it is a tested energy giver. Although the thought of exercise may appear to be the last thing you would enjoy when you have already tried the day; this exercise may actually help you boost your energy in the long run. In a research done by a team of researchers and published in a journal in 2016 titled Psychology of Sport and Exercise, moderate action of 20 minutes can make you feel energized in 12 hours. Hint: Start with taking small exercise in-between such as walking during lunch breaks or using stairs rather than an elevator. These small activities may offer you a long way towards being energized.4. Organize Your Work and Don Not Ask to Much of Yourself:
Being overcommitted in your schedule is one of the greatest activities of busy professionals as far as energy is concerned. Although it might be appealing to be offered all the tasks that are available, accepting all of them can make you burn out soon. Quite on the contrary, according to a Gallup survey, the overworked employees expressed that their energy levels are below normal, which resulted in poor performance among them and disengagement (23 percent of them admitted this). Tip: How to refuse and how to say no or assign the tasks that are not urgent. This can be implemented by use of the Eisenhower Matrix where one prioritizes actions with respect to importance and urgency. This will assist you to cut on what is only important and save your efforts on what matters most.
5. Stand up and Regularly Take Breaks and Use Pomodoro Technique
You automatically find yourself working a long term without taking a break but before you know it, you will be tired. It has been found out that the frequent breaks enhance output and vitality.
One of the popular is the Pomomdoro Technique in which you are supposed to work 25 minutes and rest 5 minutes. After four Pomodoros, have a longer 15-30 minutes break. The cycle does not only help you keep your mind fresh but avoid burnout.
Tip: Take a break out of your desk, get some stretch or go out for a short walk break. Such activities make your body and mind be renewed.
6. Hydrate to be full of energy:
Dehydration also has its serious effects on your body energy. Fatigue, dizziness, and poor cognitive capacity may be brought by even somewhat dehydrated body. Institute of Medicine proposes that men intake water of approximately 3.7 liters (125 ounces) a day and women water of approximately 2.7 liters (91 ounces) a day. This figure can, however, change according to your level of activities and climate. TIP: Have a water bottle at the desk and drink all day long. You will find more energy and concentration within a very short time!7. Get the Most out of Your Work Place
You can be tired mentally due to a cluttered working space. Clean organized environment makes you to stay focused which minimizes the mental fatigue that can be brought about with distractors. The Princeton University Neuroscience Institute conducted a study in which it is said that clutter distracts you because your attention in your mind is occupied by the things. Tip: De-clutter your desk by arranging your tasks electronically or through file folders so that everything is at its proper place. It will keep you productive as you will find a clean workplace keeping your energy very high.8. Potential of using Positive Thinking:
The attitude you have towards the issue contributes substantially to the work on the energy management. Positive thinking will make you more resilient and your emotional energy will be boosted and even you will be able to increase your physical stamina. According to a study that was carried out by Harvard, people who have optimistic views in life are energetic and less fatigued and are even longer lived. Tip: Begin the day through affirmative thinking or find the time to look at the things you are thankful with. This has the potential to change your pattern of thinking and improve your energies all along the day.9. Do Purpose Driven Work
There is nothing that is more energy sapping like engaging in some work that seems purposeless and not able to fit your principles. On the one hand, working in areas that sound aligned to your purpose and passion can even give you an energy lift. According to a Gallup poll conducted, more employees who derive meaning in their work tends to be energized more often than not, motivated, and also productive. Tip: Put your emphasis on the projects that focus on your personal values or a feeling of accomplishment. This will make you motivated even in a case when the work is difficult.10. Meditate & Cultivate Stress Reducing Techniques
Stress not only wastes a lot of energy. It does not only burn you out, emotionally but also, physically, it affects your body. Proper stress coping mechanism is a prerequisite toward ensuring a constant stream of energy all through the day. You can suppress stress and enhance concentration by using the mindfulness practices such as deep breathing, meditation, and yoga in order to spend your energy more efficiently. Trick: Allot some minutes every day in being mindful. Even brief session can assist you to reduce stress and replenish your energy stores.Frequently asked Questions (FAQs)
Q1: What are the ways of not getting attached to burnouts despite a busy schedule?
In order to prevent burnout, one can take care of their self, moderate their work or accept more breaks. Shoe cleanliness, hydration and regular exercises are some energy conservation practices that should be observed.Q2: what is the impact of poor sleep on my energy levels?Bad sleeping may reduce concentration, affect thinking and cause fatigue in the body. Sleep is very essential and you should aim at having a good sleep of about 7-9 hours to revitalise your body and brain.Q3: What are the rapid energy bursting foods that I can take during the day?Nuts, fruits, yogurt and whole grain crackers are some of the fast snacks which contain energy. All of these are an excellent source of gradual energy which has no sugar crash.Q4: What do I do to be able to concentrate when I am feeling tired?In case you feel tired, you should take a little break, stretch yourself or involve yourself in a brief physical exercise. This is a way of reviving your body and mind so that you can easily focus.Q5: What can I do to have the energy to keep me going in the day?Energy during the day can be maintained by a regular hydration of the organism, the balanced food, physical activity and a break to rest. Moreover, there is a way to maintain your energy level by keeping stressful situations at bay and being positive.Q6: How should I manage my energy in working-from-home set-up?When you are working at home, some boundaries should be established, a specific place of work should be solved, and several breaks should be provided. Making a body move and being in a state of mindfulness are as well powerful ways of managing energy levels.
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