These little tips can keep you going all day. Whether you work late at night or get up early to go to the office, we all find that our energy decreases as the day progresses…
Working from home for 4 years now, I am sensitive to ways to get to know yourself better and manage your energy to stay efficient and motivated at work.
After reading this infographic, I think the chronotype of the lion is better suited to my organization.
Here is how I manage my energy on my days:
- Generally, I get up early (often around 5am). But I don’t force myself. I’m just sleepy and I feel like it’s time for me to start my day;
- I start with the night before, readings of inspirational quotes and a coffee. It helps fuel my ideas and gives me a lot of energy to start my day;
- I then plan the 5 most important tasks for the day and I attack;
- I cut my days in half: complex or creative tasks in the morning, lighter small tasks in the afternoon;
- I have an overflowing energy from 5.30 am (the children are in bed) at 8 am and from 9.30 am to 11.30 am;
- Generally speaking, I have a lot of energy until noon. It starts to drop around 3:30 p.m .;
- I work standing up from 2 p.m. to 4 p.m. I cannot explain how or why this habit came to me. Surely to appreciate the feeling of sitting down to continue working a little later in the day;
- I try to cut my mid-afternoon regularly with actions off the screen. Call, go out on a date, run, pick up the kids, read. I feel more energetic to resume a few hours later;
- In order not to lose too much energy during my day, I try to have as little interruption as possible. Bottle of water on the desk, portable in silence with the screen turned to see no light and no dot indicating the number of overdue emails, notifications on Twitter or chat on Messenger.
Now, take a look at the infographic created by GetVoip.com to find 20 ways to boost your energy.
Feel free to share this article with your friends and post your tips and chronotypes in the article comments.
Identify your chronotype
The first step to gaining energy is to recognize your personal body clock, or “chronotype”. The time you wake up and when you go to bed and your personality type will help determine your chronotype.
There are 4 types of chronotypes. If you are in any of the following sleep patterns,
try adjusting your schedules to improve your energy and performance.
- Sunset at 11:30 p.m .;
- Wake up 6:30 am;
- Concentration from 3 p.m. to 9 p.m.
Personality traits :
- Clever ;
- Perfectionist ;
- Attention to detail.
Energy cycle: the dolphin’s energy comes in waves throughout the day. The dolphin often wakes up tired and has the most energy by the end of the day.
- Sunset at 10:00 p.m .;
- Wake up 5:30 am to 6:30 am;
- Concentration from 8h to 12h.
Personality traits :
- Transcendence ;
Energy cycle: Lions wake up early with energy. They are more productive in the morning, but feel very tired in the evening. Lions usually fall asleep fairly quickly.
- Sunset at 11:00 p.m .;
- Wake up 7:00 am;
- Concentration from 10 a.m. to 2 p.m.
Personality traits :
- Careful ;
- Happy ;
- Calm ;
- Often hungry.
Energy cycle: Bears wake up feeling weak, especially if they have had a night of less than 8 hours. Bears are most productive late in the morning until early afternoon, but they feel tired at the end of the day.
- Sunset midnight;
- Wake up 7:30 am;
- Concentration from 5 p.m. to midnight.
Personality traits :
- In a bad mood ;
- Adrenaline junkie;
Energy cycle: The wolf wakes up mentally in the afternoon and remains tired until the sun goes down, when it suddenly becomes alert. Wolves are nocturnal creatures and work best at night.
How to boost your energy in the morning
Don’t stay in the shade
Being in the sun will help you wake up faster, and researchers have found that early exposure to daylight regulates hormones. Hormonal imbalance = fatigue.
Choose a lemon (i) from
Studies show that drinking warm water with lemon in the morning can boost your metabolism by 30%. Citric acid contains potassium which is a natural energy booster.
Take a cold shower
Cold water therapy reduces inflammation, increases dopamine production and burns lipids. Low dopamine levels can drain your energy.
Don’t skip breakfast
A protein-rich breakfast can regulate your energy so you don’t sink in the middle of
How to stay on the job
First, a coffee
Caffeine is an energy booster, but wait two hours after waking up to drink your
first coffee and only one to avoid collapsing.
Forget the carbs
Researchers have found that salmon, kale, avocado, bananas and nuts are energy-saving foods.
Keep a large bottle of water on your desk to remind you to drink regularly. Dehydration is one of the main causes of feeling tired.
5 minutes in a park or towards a tree-lined place can improve your mood and increase
oxygenation of the brain.
Fueling exhaustion with music is not only effective in the gym. Science shows that our favorite song triggers a boost of dopamine in the brain, activating your energy.
Placing a workout at your lunch break is a surefire way to stay on top until the end of the day.
Take a break to laugh
Many studies have shown that laughter can improve energy.
You will take a little pumpkin
Pumpkin seeds are rich in protein and fiber. They also contain L-
tryptophan, an energy-stimulating amino acid.
Watch animal videos
Researchers from Hiroshima University found that after showing images of cute little animals to a test group, their productivity increased.
Head in the grass
A handful of herb contains 70% chlorophyll making it a superfood. His advantages
are too many to list, but it works as an instant energizer.
Stress can lead to fatigue. Take a minute to prioritize your work. If you’re overwhelmed, just prepare a to-do list for the next hour and stay focused only on it.
Energy through oils
Try keeping essential oils on your desk for a little scented therapy. Lemon, orange, eucalyptus, reason, mint or cedar oil can help revitalize you.
Clean your desk
Take 10 minutes to organize your office. A cluttered desk will make you feel
“Standing” desks can help improve circulation, saving energy and
reducing neck pain in the afternoon.
If you burn the candle at both ends for an important project, you are surely exhausted. Studies show that breathing can reduce stress.
Close your eyes
The screen fatigue is real. Doctors recommend taking 20-second breaks
every 20 minutes, closing your eyes. This cuts off the screen lighting and rests your eyes for the rest of the day.