You’ve got a project due at work, Thanksgiving travel plans to book, and kids to help with their homework every night. Faced with such a full schedule of activities and obligations, you’re likely feeling overwhelmed and wondering where all your energy went. And, as you head into one of the busiest seasons of the year, you can only predict that things could get worse from here.
That’s all the more reason to start paying attention to your energy levels and finding ways toincrease them now. Doing so will help you tackle your many tasks and, most importantly, enhance your enjoyment of daily life. “The quantity of energy we have determines the quality of our lives,” says Jon Gordon, an energy consultant and the author of The Energy Bus.
Fortunately, there are a number of proven tricks you can adopt to help you increase your energy levels and improve the quality of your life. Here’s how to boost your energy today.
by Ashley Gartland
Reduce Your Daily Stress.According to Gordon, it’s the stress brought on by your busy schedule that truly saps you of energy. The solution is straightforward: you need to get rid of as much daily stress as possible. Start by trimming superfluous activities from your schedule and replacing them with relaxing activities that calm your mind. “You have to find a way to relax your mind,” says bestselling author and lifestyle expert Jim Karas. “If you live all day reacting to stress, your body lives in the stress mode. Find ways to lower your stress, even if it’s just taking a warm bath or shower or [practicing] a few minutes of deep breathing.”
Remember to Breathe.When you’re feeling drained, it’s easy to forget to breathe deeply. “We totally neglect breath, and it’s huge for energy, concentration, creativity, memory—you name it,” says Karas. Practice deep breathing by inhaling for two to three seconds and exhaling for two to three seconds to clear the mind and increase energy levels; to further boost your energy, try inhaling the scent of peppermint. A study conducted at Wheeling Jesuit University showed that peppermint vapors helped improve athletic performance among basketball players. Imagine what the invigorating scent could do for you.
Eat Whole Foods.Instead of relying on quick-fix energy enhancers such as caffeinated beverages, sugary sports drinks, and energy bars, Gordon recommends restructuring your diet around wholesome whole foods. In particular, unrefined, minimally processed foods that are high in protein and fiber provide sustained energy by slowing down the release of sugar into your bloodstream. The next time your energy drops, try eating a snack that contains both protein and fiber and watch your energy increase.
Get Enough Sleep.“You can’t replace sleep with a double latte,” says Gordon. And yet, it’s easy to let distractions such as late-night television cut into your precious shut-eye and then rely on an AM coffee to serve as your energy boost. Karas recommends gradually cutting back on nighttime activities so you can get to bed fifteen minutes earlier than usual. Soon you’ll be getting the recommended eight hours of sleep each night and feeling your energy levels improve. Still don’t feel rested during the day? Take Gordon’s advice and sneak in a twenty-minute power nap on days when your energy lags.
Exercise.It might seem counterintuitive to expend energy to create it, but adequate exercise gets your blood flowing and makes you feel more alive, says Gordon. If you can fit a workout into your schedule, Karas recommends timing it for the middle of the day to help you feel your best. “I personally love the energy boost I feel when I do that,” he says. “In the afternoon, I’m on fire because I revved up my body [midday].”
Seek Excitement.Participating in an activity that excites you can increase energy levels by stimulating you in the same way exercise does. “We’ve all had the experience of feeling more energized after seeing a musical, listening to a great song, trying a new hobby for the first time, asking someone on a date, or hanging out with great friends,” says Gordon. “You have to get off the couch and experience life, and, when you do, you generate more energy.”
Take a Thank-You Walk.Extend your sense of gratitude—and increase your energy levels—by taking what Gordon calls “a thank-you walk” when you’re feeling drained. “A thank-you walk is the practice of taking a walk for exercise and, while walking, you say or think what you are grateful for,” says Gordon. “It works [to boost energy] because the act of walking produces endorphins and increases blood flow, and being grateful floods your brain and body with positive emotions that uplift you.”
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