It is often seen that many of us start off to our workplace feeling energetic and ready to go, however by lunchtime we tend to feel lethargic, drowsy, irritable and sleepy. The next thing we would want to do is just rush back home and have a good tight nap. We all know that this is simply not possible and it would be really amazing to feel energized throughout the day without feeling low and tired by mid-day.
Staying energetic and productive throughout the day is not a difficult task provided you bring about some kind of self-discipline into your life. Though the term ‘Self-discipline’ does sound a little too boring, please understand that a little bit of practice with a tinge of commitment is all you need to feel and look bright for the entire day.
Here are the 13 best ways you could you follow to stay focused and energized for the day:
1. Get Proper Sleep in the Night
Ensure to sleep for atleast 7-9 hours every night after work. Rest assured, you will feel positive and energized and completely recharged to start your day.
2. Wake up to a Pleasant Music
Play calm, relaxing and cheerful music instead of your alarm and you will be able to wake up with a calm and relaxed mind. This will carry you through the day with good energy and vigor.
3. Stretch and Relax your Body and Mind
Do not jump start your day by waking up immediately from bed, instead wake up slowly and do some yoga or stretch exercises before beginning your day. You can also practice pranayama- a form of yoga or exercise that helps to synchronize your breath with your body movements. Or you practice inhaling through your nose and exhaling through your mouth. This will not only relax you, it will also oxygenate both your blood and brain cells. Further sit up, put your feet on the floor and do few body stretch exercises.
4. Do not miss out on your Breakfast
As the saying goes ‘Breakfast is the most important meal of the day’ and this is true to the last word. A healthy and balanced breakfast provides you with the required nutrients and energy to start your day. This can also prevent your mid-morning crash and you can avoid getting cranky or irritable during the day. Ensure to include one food type from all food groups: Bread, Grains, Dairy and Fruits or Vegetables. On the whole try to have a healthy balanced breakfast that comprises of all the required nutrients and energy.
5. Have A Relaxing Shower
Take a relaxing shower in lukewarm water with the temperature ranging between 36 and 40 degree Celsius. This will definitely rejuvenate your body cells and you will feel refreshed and invigorated. You can also use scented body wash that is available in different aromatic flavours such as lemongrass, lavender, or black pepper. The smell from these body wash will give you another splash of dynamism and zing.
6. Wear Smart and Comfortable Apparel
“Never underestimate the power of a good outfit on a bad day”- Donning uncomfortable and dull colored clothes can surely make you feel low and mentally fatigued. It can also create a low energy around and you may feel constricted throughout the day.
Wearing smart apparels and bright colored clothing will act as energy boosters and you will find relief and comfort in your work.
7. Lighten up your Workspace
Bright white light revitalizes your body and mind. So shed light by opening up the curtains and turning the lights to high in your workspace. Having a bright light can make you feel peppy, alert and attentive.
8. Ergonomical Postures
Sit ergonomically at your workplace by adjusting your office chair and by holding your head, back and neck in a neutral position. Also make sure that you keep your feet flat on the floor to support proper sitting and standing positions. This will boost your blood circulation and will oxygenate your body cells to keep you awake and alert.
9. Take Short Breaks
Take a short break and stretch your hands and legs every hour. You can follow small stretch exercises such as pushing your legs forward, doing ankle and wrist circles etc. Also consider standing up and moving around so that your body is kept in motion for a little while. This way your body will experience less rigidity and you will feel calm and relaxed. You also can follow techniques like doodling on a rough paper, gripping a stress ball or rolling a piece of clay as a part of your short break from work.
10. Have a Mid-day Snack
Your energy might vary before and after lunch. Make sure you have a mid-morning and a mid-afternoon snack to avoid this kind of energy variation at your workplace. Choose healthy and nourishing snacks such as Nuts, Fruits, Pretzels, Protein bars, Cut Vegetables, Boiled egg etc.
11. Have Light Lunches
Have a salad or a light dish for your lunch and make it a habit to pack your lunch to work every day. Light lunches can keep your blood from diverting to your belly and can keep your energy levels high and intact. Also make sure to avoid high sugar content in your lunches.
12. Avoid Getting Dehydrated
Ensure to drink atleast 8 glasses of water or any other kind of beverage such as juice or tea every hour. You can indulge in caffeinated and sugary drinks alternatively, however too much of such drinks can affect your health in the wrong way. It can also make you feel jittery and lousy.
13. Smell or Chew Peppermint
You can use gum or peppermint at your workplace, as the flavor of peppermint can activate your brain cells, keep you alert and relaxed. You can also keep a bottle of peppermint essential oil at your desk to smell when you feel like it.
Just follow these simple tips and get through your day at work with calm, soothing and a bright mind.