• Sheelagh Daly

Boost Your Energy Throughout the Workday


Have you ever found yourself staring blankly at your screen unable to summon the energy to start your next project? Or felt like you flat out needed a nap in the middle of the workday? Struggling with energy levels can be a frustrating experience. Fortunately, there are many ways this can be improved. Let’s dig into three of those ways right now.


1. Fuel your body


An empty tummy, or one running purely off sugar, can lead to a body bound for an energy crash. In order to maintain our energy levels throughout the day, we want to be consuming regular, balanced meals.


This means aiming to have each meal contain some proteins, fats, and complex carbohydrates. These nutrients take longer to break down and therefore their energy will be released more slowly and steadily into our bodies. Sources of protein include eggs, seeds and meats, sources of fats include avocados, olives or olive oil, nuts and fish, and complex carbohydrates are readily found in beans, whole grains, and starchy vegetables like sweet potatoes.


2. Manage stress


Dealing with stress, particularly long-term stress, can zap our energy levels. This is partly because stress causes our bodies to burn through B vitamins, a group of vitamins that are also needed for our energy levels, and partly because stressful thoughts can make it more difficult to fall asleep and get the rest we need.


There are many strategies and habits that can help manage our stress levels. These may include meditating, learning breathing techniques, exercising, getting outside, or talking things through with a friend, family member or therapist. You may need to play around with different strategies until you find the habits that work for you.


3. Make sleep a priority


Of course, a good sleep is key for maintaining sustained energy levels throughout the day. And a big part of getting enough sleep is building a nighttime routine that allows us to get to bed in good time.


The average adult requires 7 to 9 hours of sleep per night. That means that if, for instance, you need to wake up at 6AM, you’ll want to ensure you’re asleep between 9PM and 11PM. Because our bodies take time to wind down, it is also wise to allow for about an hour before this to reduce sources of light, especially screens, and to engage in relaxing activities, so we can slip into a restful sleep. If you struggle to get to sleep or to stay asleep, check out our post on how to improve your sleep HERE [link to sleep post].


What else can you do?


If you found these tips helpful and want to learn more about how to improve your energy levels, consider booking either our Boost your Productivity or our Healthy Sleep & Self Care workshop for you and your team.