10 Simple Ways to Balance Your Energy Levels Throughout the Day

Do you feel enthusiastic and inspired in the mornings – only to find yourself exhausted in the afternoons? Perhaps you only ever seem to perk up when you’ve got a coffee in hand, or you manage to concentrate for 30 minutes but then find yourself procrastinating.

If your energy levels fluctuate a lot, you might need to focus on achieving more balance. These ten tips should help:

#1: Drink Plenty of Water

Yes, you’ve heard this one a hundred times before. But are you actually managing it?

If you’re slightly dehydrated, you’ll struggle to concentrate. Try keeping a bottle of water on your desk so that you can easily sip while working. If you don’t like the taste of plain water, try buying sparkling or flavored varieties.

 

#2: Don’t Drink Too Much Caffeine

Coffee, tea and caffeinated sodas will give you a short-term energy boost, followed by a slump. If you’re relying on caffeine to stay alert and awake, you’re probably not sleeping enough.

But … don’t reduce your caffeine intake too suddenly, or you’re likely to get headaches. Try cutting down slowly – if you normally drink six cups of coffee a day, cut back to five.

 

#3: Eat at Regular Intervals

Your brain needs fuel: if you’re hungry, it’s hard for you to focus. It’s also difficult to concentrate after a heavy lunch – so rather than stuffing yourself, eat smaller amounts at regular intervals.

Many nutritionists recommend eating every three hours; that means having a mid-morning and mid-afternoon snack to keep you going between meals.

#4: Don’t Eat Sugary Snacks

Eating regularly doesn’t mean filling up on cookies or donuts. Sugary snacks play havoc with your energy levels: they give you a quick boost followed by a crash.

If you’ve got a sweet tooth, try eating fresh fruit instead. On days when only chocolate will do, go for dark varieties (at least 70{54c12dad2cc2b53ae830e39915b1a3e70288dbcbbeb8bbf8395437c5dc3c512c} cocoa) and eat just a small amount.

#5: Have a Power Nap

Although this one isn’t an option for many of us, a quick nap during the afternoon can really boost your energy. If you work from home (or have a very understanding boss!) then try taking a twenty minute nap to help you over the afternoon slump.

Make sure you don’t sleep too long, though; you’ll just wake up feeling groggy. You might want to set an alarm.

#6: Don’t Skimp on Sleep at Night

Even if you take a power nap during the day, don’t cut back on sleep at night. Most of us need seven to eight hours of sleep to function well – but some people need more.

It’s tempting to sleep less in order to have more time to cram everything in, but if you’re well rested, you’ll have more energy to tackle everything, and you’ll get tasks finished faster.

#7: Take Regular Breaks

No-one can stay focused on a task for hours at a time. You need to take breaks from whatever you’re doing in order to keep your energy levels up.

It’s a good idea to get away from your desk: grab a glass of water or go for brisk walk (even if it’s just round the corridors). At lunch time, make sure you take a real break from work, rather than eating sandwiches at your desk.

 

#8: Don’t Procrastinate

Taking a planned break is different from procrastinating. If you’re surfing the net when you know you should be working, you’re simply letting resistance to a task build up.

Sometimes, procrastination can look like work: for instance, you might work on emails so you can put off that difficult phone call or tricky report. This will leave you feeling demotivated. Instead, tackle the harder things first – you’ll get a real energy boost.

#9: Exercise at Moderate Intensity

Exercise is good for you in so many ways. One of the benefits of being active is that you’re likely to have more energy: moving around gets your blood pumping. You may also find that you sleep more soundly.

When you exercise, aim to work at a moderate intensity. That means you should be able to hold a conversation, but you shouldn’t be able to sing the lyrics to a song.

 

#10: Don’t Exercise Too Hard

If you’re just getting started with exercise, don’t overdo it. There’s no point in spending two hours in the gym after work – only to end up so exhausted that you slump on the sofa with a bag of chips instead of cooking a healthy dinner.

For most of us, thirty to forty-five minutes of moderate exercise, five times a week, is about right. You don’t necessarily have to do this in one daily session, either; you could aim for a twenty minute brisk walk in your lunch hour and a twenty minute cycle ride in the evening.

How do you keep your energy levels up during the day? Share your tips and ideas in the comments…

Photo credit: Stephen Vincent

 


GET THE BOOK BY
ERIN FALCONER!

Erin shows overscheduled, overwhelmed women how to do less so that they can achieve more. Traditional productivity books—written by men—barely touch the tangle of cultural pressures that women feel when facing down a to-do list. How to Get Sh*t Done will teach you how to zero in on the three areas of your life where you want to excel, and then it will show you how to off-load, outsource, or just stop giving a damn about the rest.

48 Responses to 10 Simple Ways to Balance Your Energy Levels Throughout the Day

  1. naija news says:

    Muchos Gracias for your blog. Really thank you! Great.

  2. Stephenpep says:

    over the counter viagra canadian pharmacy viagra viagra prescription

  3. JamesHib says:

    buying viagra online buy cheap sildenafil 100mg viagra

  4. KevinUsaby says:

    lowest cialis prices tadalafil which is better – cialis or viagra

  5. DanielNug says:

    viagra price comparison cheap viagra generic viagra without a prescription

  6. Wallyblula says:

    male enhancement products buying ed pills online natural ed pills

  7. Wallyblula says:

    medication for ed dysfunction online drugs online ed meds

  8. Stevendub says:

    how to get viagra cheap ed pills order viagra online

  9. Stevendub says:

    viagra for men online generic viagra viagra prescription

  10. Stevendub says:

    cheap generic viagra buy viagra online canadian pharmacy generic viagra

  11. Stevendub says:

    generic for viagra buy ed pills online where can i buy viagra

  12. Danielzef says:

    best erection pills ED Pills Without Doctor Prescription best ed pill

  13. Danielzef says:

    best ed pills ED Pills Without Doctor Prescription viagra without doctor prescription

  14. Danielzef says:

    buy online drugs generic cialis ed treatment

  15. Danielzef says:

    ed pumps generic cialis vitality ed pills

  16. Danielzef says:

    ed pills online pharmacy generic ed pills solutions for ed

  17. NathanHoake says:

    cialis 30 day sample buy tadalafil cialis cost

  18. NathanHoake says:

    warnings for cialis cialis what are the side effects of cialis

  19. WilliamRox says:

    viagra without doctor prescription best ed pills best online drugstore

  20. WilliamRox says:

    cheap medications ed drugs over the counter ed aids

  21. Roberttop says:

    payday loans no credit check payday loans no credit check

  22. Roberttop says:

    tadalafil pharmacy generic tadalafil

  23. Roberttop says:

    tadalafil canada buy tadalafil

  24. CaseyWenep says:

    cheap online pharmacy https://sildenafilxxl.com/ viagra from canada

  25. Rodneyalone says:

    cheap viagra online viagra coupons 75% off viagra discount

  26. Rodneyalone says:

    generic viagra without a doctor prescription viagra prices best place to buy generic viagra online

  27. Rodneyalone says:

    erectal disfunction reasons for ed new ed drugs

  28. Rodneyalone says:

    carprofen without vet prescription generic drugs legal to buy prescription drugs from canada

  29. 959648 427476I gotta favorite this internet site it seems handy . 1164

  30. Rodneyalone says:

    natural ed drugs Zithromax india ways to treat erectile dysfunction

  31. Rodneyalone says:

    medication for ed dysfunction buy Zithromax supplements for ed

  32. Rodneyalone says:

    best online drugstore best canadian pharmacy best ed treatment pills

  33. Rodneyalone says:

    coupon for cialis by manufacturer cialis cialis or viagra

  34. Rodneyalone says:

    best drug for ed cheap generic drugs from india injectable ed drugs

  35. EdwardLip says:

    ed drugs compared: vitality ed pills canadian drug pharmacy

  36. EdwardLip says:

    best canadian online pharmacy: prescription drugs canada buy online pills for ed

  37. 696835 378508Hello, Neat post. There is an problem along along with your site in internet explorer, could test thisK IE still could be the marketplace leader and a huge portion of other people will miss your magnificent writing because of this dilemma. 648189

  38. Richardscove says:

    generic cialis canadian cialis cialis without a doctor’s prescription

  39. Richardscove says:

    zithromax without prescription buy zithromax without prescription online buy generic zithromax online

  40. Richardscove says:

    ed dysfunction treatment buy cialis in canada online ed devices

  41. Richardscove says:

    where can i buy zithromax in canada how to get zithromax over the counter zithromax 500 mg lowest price pharmacy online

  42. Richardscove says:

    tadalafil vs cialis generic cialis bitcoin generic cialis coming out

  43. Richardscove says:

    buy viagra online canada viagra cialis viagra without a doctor prescription usa

  44. Richardscove says:

    is generic cialis safe cialis reps cialis at a discount price

Leave a Reply

Your email address will not be published.