Many people begin their workday feeling revitalised and energised. By lunchtime, you might be drowsy, irritable, and ready to go home. Normally, this is not possible during the workday. You can, however, stay energised throughout the day by eating well in the morning, moving throughout the day, and staying properly fed and hydrated.
Part 1 Having a Good Morning
1. Have a restful night's sleep. Aim for 7-9 hours of sleep each night before going to work. This can help you recharge and relax. It can also help you get started on the right foot and keep you going throughout the day.
2. Music can help you wake up. Getting out of bed can be the most difficult part of your day. Instead of an alarm, play soothing and upbeat music. This can help you wake up calmly and relaxed, as well as energise you throughout the day.
Set your alarm to coincide with your work schedule and morning routine. For example, if you have to be at work at 9:30 a.m. and it takes you 12 hours to get ready and another 12 hours to commute, you should get up no later than 7:30 a.m. Include an extra 15 minutes for snoozing or if you're running late.
Developing a consistent morning routine is an excellent way to feel more productive.
3. Stretch both your body and your mind. Instead of jumping out of bed, gently stretch or do some light yoga in bed. This can both relax you and stimulate your blood flow. To further awaken and relax yourself, take a few deep breaths through your nose and out through your mouth. Then stand up, place your feet on the floor, and do another one or two stretches.
4. Every day, eat breakfast. There's a reason why it's said that "breakfast is the most important meal of the day." A healthy breakfast provides you with the energy and nutrients you need to get through the day. It can also help you avoid a mid-morning slump or low blood sugar, which can deplete your energy or make you cranky.
Include one item from each of the four food groups: bread and grains, dairy, fruits and vegetables. Have whole wheat toast with avocado, a cup of low fat Greek yoghurt with berries, and a cup of coffee, for example. A whole grain bagel with turkey bacon and lowfat melted cheese, a cup of mixed berries with banana, and tea with milk are also options. Adding a 12 teaspoon of sugar to your coffee or drinking a small glass of orange juice throughout the day may also help your memory.
5. Take a bath. Before or after breakfast, take a warm shower. This can also refresh and rejuvenate you after a night's sleep and possibly some sweating.
Take a shower in water that is between 36 and 40 degrees Celsius (95 to 105 degrees Fahrenheit). Alternate between warm and cold water to help you wake up and energise. Use a body wash or soap with a scent like lemongrass, lavender, or black pepper. Their scent may provide you with an extra burst of energy.
6. Wear loose-fitting clothing. Working can feel like torture if you are uncomfortable. Choose clothing that is loose and comfortable so that you can layer it. This allows you to move freely and may prevent you from feeling constrained during the day.
Part 2 Keeping Yourself Alert at Work
1. Make your workspace more visible. White light stimulates both the body and the mind. Open any curtains and turn on all of the lights in your workspace. Consider using a small lamp in dimly lit areas. Having plenty of light can help you stay awake and avoid becoming drowsy.
If possible, use higher wattage, clear light bulbs.
2. Maintain proper posture. Maintain a neutral, straight posture with your head, back, and neck. To reinforce this proper sitting and standing position, pull in your abs, push back your shoulders, and keep your feet flat on the floor. This can help to oxygenate your blood, keeping you energised, awake, and alert. It can also help to alleviate tension.
Check your position every hour to avoid slouching, which can cause drowsiness.
3. Extend your legs. Stretch your legs every hour. This can provide you with a brief respite while also increasing your energy levels by circulating blood throughout your body.
Push your legs forward, push and pull your toes towards and away from you, and do ankle and wrist circles as you stretch.
To keep your body moving, request a stand-up or moving desk. This can both stimulate and relax your brain.
4. Take frequent short breaks. Allow yourself a 10-minute break in the morning and an additional 10-minute break in the afternoon. Relax on a park bench or go for a walk if this is something you enjoy. This aids in the circulation of blood and the delivery of oxygen to the brain. It also revitalises the body and mind, promotes relaxation, and alleviates stress.
Draw or doodle on a scrap of paper, roll a piece of clay, or hold a stress ball. These can increase your alertness and relaxation.
Part 3 Fueling Your Body
1. Snack on something to give you a boost of energy. Before and after lunch, your energy and mood may wane. To stay energised, have a mid-morning and mid-afternoon snack. This can also help to lift your spirits. Snack on nutritious foods such as:
Fresh fruit with a cup of yogurt or cottage cheese
Pretzels and avocado dip
Cut veggies and hummus
Apple slice and almond butter
2. Lunches that are too filling should be avoided. If you're going out to eat, bring your own lunch or choose a salad or other light dish ahead of time. Consider lighter options like soup or salad with a protein like chicken. This can prevent blood from diverting to your stomach, causing energy to flag.
Avoid sugary foods, which may impair your alertness and energy.
3. Keep hydrated. Every hour, drink at least 8 ounces of water or another beverage, such as 100% juice or tea. Dehydration can deplete your energy and impair your ability to focus at work.
Caffeinated and sugary beverages should be consumed in moderation. These may provide a short burst of energy, but too many of them can make you jittery and unable to concentrate.
Avoid drinking alcohol at work. You may become drowsy and unable to concentrate as a result of this.
4. Peppermint can be smelt or chewed. Peppermint has the ability to stimulate your mind, keep you alert, and relax you. During the workday, chew or suck on mint gum or candies. Keep a bottle of peppermint essential oil at your desk for when you want to smell it.
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