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There’s no shortage of ways to get worn down throughout a day. But when you have to get things done, keeping your mind and body fresh will make being productive a whole lot easier. Here are five things Harper Wellness Manager Beth McPartlin recommends for keeping your energy up no matter what your day looks like.
1. Eat small, nutrient-rich snacks
Instead of waiting until you're super hungry, keep small snacks at work or throughout your home that are nutrient-heavy, like fruits, vegetables and nuts. They should be easy for when you’re on the go, which will help you stay focused and not get to the point where you’re famished. When that happens, we tend to overeat at lunch and get lethargic, making it hard to return to work and stay on task. That doesn't mean you can’t eat the Cheetos or candy—definitely everything in moderation. But the nutrients are going to help you stay a little bit more energized throughout the day rather than having a sugar crash.
2. Take power naps if you can
There are so many different life factors that affect how much sleep you can get. For example, if you have a new baby at home, getting eight hours of solid sleep as recommended probably isn’t feasible. Or maybe you’re working a night job or have health conditions. For those days when you don’t get the recommended amount of sleep, if you have a workspace that is suitable to closing your door, take the opportunity to take a power nap for 15 minutes or so. That can help give you a boost of energy—without sleeping too deeply where you're waking up groggy—and get you refreshed and energized to focus on the things that need to get done.
3. Find movements you enjoy
It’s easy to get stuck on a task you need to complete, but then you tend to sit in the same spot for hours on end. And here’s the reality: our bodies are not designed to just sit. And even though we may feel like we’re focusing on a task, we tend to lose focus after about 45 minutes. So even taking a small 15-minute break, getting up out of your seat wherever that may be, and walking around or even fitting in a small workout can help restore your energy and concentration. Find a movement that you enjoy, even if it’s just around the living room. You don’t have to go to the gym or do an intense workout for it to be beneficial. Research shows that walking can boost your mood and energy levels.
4. Get outside, or at least some sunlight
Getting sunlight and going outdoors can help boost your mood, especially during the winter months. Seasonal Affective Disorder is real because a lot of times we're going
into work when it’s cold and dark out, so a lot of us are not getting enough sunlight. And if you're working in a place that doesn’t have large windows or exposure to a lot of light, that can really affect your mood and therefore your energy levels. So just getting outside for a couple of minutes, or even being by a window and taking in some sunlight, can really help.
5. Stay hydrated
It’s easy to drink the caffeinated drinks throughout the day and then by the end of the day you realize, “Wow, I haven't really drank a lot of water.” So if you are drinking caffeine, try to limit the caffeine towards the beginning of the day and be mindful of how much caffeine you’re drinking. And if you find your water is tasting plain, you can always add in some flavors like cucumber or strawberries or lemon. There are many products out there that say they can boost hydration, but all in all water is usually the best route to go to keep your mood elevated and energy levels up throughout the day. I always recommend getting a smaller water bottle because it sort of forces you to get up and move to the kitchen or the water fountain to refill it.
