5 Tips for Managing Your Energy Levels Throughout the Day

Managing your energy levels goes hand in hand with managing your time. Keeping a balance is crucial, and it isn’t as simple as taking a quick nap during your lunch hour; rather, it’s about accelerating your enjoyment and productivity levels in all aspects of your life. Five tips on how to do this are included here to transform your day-to-day management.  

Photo Credit: PeopleImages.com – Yuri A/Shutterstock.

1. The importance of having breakfast

  • Step 1: Breakfast is a great and easy way to start your day well. Investing in foods that are high in saturated fats, protein, and fiber. Examples could be kefir or yogurt with granola and berries, toast and peanut butter, oatmeal or porridge with nuts, making a smoothie.
  • Step 2: It’s easy to prep things the night before. There are tons of recipes for things such as ‘overnight oats’ that only need two simple ingredients, as laid out on this ‘feel good foodie’ website. 
  • Step 3: Always avoid too much coffee or cereals that are high in sugar, as having these first thing in the morning can mess with your energy and cortisol and can lead to a crash later in the day.

2. Taking short breaks regularly

  • Step 1: There are various apps you can download on your phone where reminders go off every couple of minutes or hours for you to take a break. Everyone’s attention span can differ; however, based on scientific research, such as that mentioned on the Inc.com website, the average concentration span is between 50 to 90 minutes.
  • Step 2: During your break time, do something productive, such as taking a brisk walk outside or doing some stretching exercises, to reinvigorate your mind and body.
  • Step 3: Make sure you don’t continue to sit in front of your screen during your break time. Try closing your eyes for a couple of minutes or doing some meditation in the break room. 

3. Always stay hydrated

  • Step 1: While you have breakfast, don’t forget to drink water as well. Starting your day with a glass of water instead of coffee helps to flush out any toxins and wakes you up, as your body gets dehydrated during sleep. 
  • Step 2: Invest in a good water bottle. Carry it with you, and refill it multiple times a day. Try and drink at least 8 portions a day. This will also keep your mind energized.
  • Step 3: If drinking plain water is boring and mundane, look for ways to flavor it using natural ingredients such as sliced lemons, mint leaves, or cucumber slices. 

4. Concentrate when eating – be mindful

  • Step 1: During your lunch time, choose a meal that isn’t too heavy and keep it balanced, incorporating lots of leafy greens, proteins, and fruits. Having a heavy meal at lunchtime can make you feel sluggish for the rest of the afternoon. A balanced meal helps keep your energy, blood, and sugar levels regulated.
  • Step 2: The ancient practice of mindful eating dates back centuries and is still prevalent in many cultures. This is because eating slowly helps you digest your food more easily, as well as avoid any gut health issues. 
  • Step 3: Always listen to your body. Many people unconsciously eat because they are stressed or bored. It is important to listen to your body, eat only when you are truly hungry, and stop when you are full. Don’t overindulge; it won’t be good for your energy levels.

5. Sleep hygiene for healing rest

  • Step 1: Having a sleep routine is a good idea to keep your energy levels up all day. Going to bed at the same time and waking up at the same time during the work week is what can contribute to this. You can train your body to do this.
  • Step 2: Having a bedtime routine can help trick your body into getting into ‘sleep mode’. It helps you to wind down as well. Anything from brushing your teeth to taking a warm bath or doing some meditation or yoga before bed can contribute to a good night’s rest.
  • Step 3: Ensuring your bedroom is susceptible to comfortable sleep is important. Everything from the lighting to the bedding and the room temperature can make a huge difference in the quality of your sleep. Invest in a pair of earplugs and black-out blinds, for instance. Also, make sure your room is cool enough.