Energy, not time, is the basis of productivity. It will not help to spend all hours of the day if you are exhausted most of the time.
Your habits determine your energy levels. If you have good habits, you will feel energized and be more resilient to exhaustion, both physically and mentally. If your habits are incompatible, you can get into a cycle where you feel worse and worse, until you struggle to just keep up.
Here are nine habits you can work on this year to boost your energy levels.
10.Go to bed early
Sleep is the basis of your energy. If you don’t get enough sleep, you will start to perform poorly.
While some people claim to function better in six hours or less of sleep, research says they joke themselves. Seven to eight hours is pretty much mandatory if you are to remain perceptive in the long term.
For some people, sleep deprivation may have stabilized mentally, which means that they feel a little tired throughout the day, but they don’t think they’re getting worse. An interesting experiment showed that sleep deprivation caused a continuous decline in mental performance, even though the individuals felt constant. TRY THIS: Go to bed by 10 PM every night, including weekends, for the next 30 days.
9.Exercise every day
Exercise is a long-term investment in your energy levels. It’s easy to cut back in the short term, but over time you will reduce your overall fitness, making it difficult to think straight and stay alert throughout the day.
If you are having a hard time finding time to exercise, don’t make going to the gym a prerequisite. Get in the habit of doing some pushups or Burpees every day throughout the day. These will get your heart pumping and moving blood, and it doesn’t require setting aside two hours from your already busy schedule.
You can add classes in the gym or fitness in addition to this foundational habit, but this basic investment in exercise will keep you sharp when you can’t get to the gym.
8. Twenty Minute Nap
may feel lazy at naps, but there is research showing it has a host of cognitive benefits. This is especially true if you are doing a lot of learning, as short periods of sleep can aid memory.
I used to feel guilty for taking a nap, thinking it was a sign of weakness. Now, I think it’s definitely a point of strength. A short nap can get you back to work in the afternoon, when you’re usually tired. Even if you work in an office don’t be encouraged toNap, you can use part of your lunch break to quickly rest. The key is to learn to take a short nap. Many people take very long naps, which push them into deeper stages of sleep making them feel even more upset when they wake up (although the benefits of such naps often occur after the initial ataxia has subsided).
The key is to wake up instantly with an alarm. If you start adding in more time, a quick nap can become a long sleep.
7.Do the hard work in the morning
Aim to get your most important work done in the first four hours of a workday, starting as quickly as possible.
The benefits to your energy here are mostly psychological. My energy levels depend a lot on my mood. If I get some important work done, usually I’m in a good mood and feel productive If I’ve wasted time on emails, meetings, or calls, or failed to produce something of value, I’m often frustrated and exhausted to enter the second half of the day.
Another reason for this approach is that deep work is not always sustainable for a full work day. It’s better to focus it on a specific period than to randomly enter it across periods of time.
6.Set your intention the day before
Energy is often related to momentum. Start working hard and you will overcome procrastination and keep going all day. Start slowly and you may end up struggling against your impulses, wasting energy on unproductive things.
One way to avoid this is to have a very clear intention of how your day will go, especially in the beginning, the night before. Visualizing this intention and writing it down in your schedule can make it happen more automatically when you wake up.
5.Sell yourself to your goals
Many people have two contradictory beliefs simultaneously: that other people (marketers) are really good at persuading them to do all sorts of things that they could not do otherwise, but they themselves do not have the power to change their motivation to do the things they do. Must be done.
The truth is, you need to become a sales representative for your own goals. Not to others, but to yourself.
Part of that starts with packaging — how you frame your goals and projects can have a huge impact on your motivation. Is this something you have to do? Or an exciting challenge? Next comes recovery and reminding yourself of your inspiration. Why did you start this way? What you were hoping to achieve. Good marketers know a customer’s focus on visualizing what they want to increase sales. You can focus yourself on what you want to have the energy to accomplish.
4.Make better friends
You may not be able to choose your parents, coworkers, or your boss. But you do have some control over the friends in your life.
You know that some of the friends you leave a conversation with get excited and energized. Others you leave feeling worse than you previously did.
You don’t need to temporarily dismiss friends who are going through tough times, but you should consider the people you spend your time with when there are people who are constantly creating one-sided emotional exchanges as the basis for your relationships.
Everyone needs a shoulder to cry on sometimes, but some expect you to be their standing shoulder.
3.Read the best books
One of the great benefits of reading books is not just giving you ideas and information. Instead it is a mental enhancement that often occurs at a subconscious level. The best books aren’t the ones that teach you facts, but the ones that subtly change your thinking patterns completely.
Audiobooks can be very useful for this, as you can listen and re-listen on the go every day. The good book for this book, when you listen to it, automatically adjusts your thinking to the things you need to work hard on. Just as a good song can be a background to certain emotions, a good book can be a background to a certain energy of thinking.
2.Line up your life
The last habit is not a one-time process, but an ongoing effort to bring the different elements in your life out of conflict and align them with one another.
So much energy is wasted because the different parts of our life, both internal and external, are in conflict with each other. It might be the coworker who doesn’t want you to be promoted, the friends who make fun of your goals or even the internal fears and assumptions that make you hesitate.
Spend some time resolving the various conflicts in your life to see how you can resolve them. Sometimes this can be done in the short term, by making a change. Sometimes it takes a long-term plan to escape the toxic environment, social circle, or belief system that holds you back.
1.Avoid smoking
Smoking is one of the worst things you can do for your health.
Cigarette smoke is extremely harmful and increases the risk of many health conditions, such as lung cancer, heart disease and stroke.
The toxins and tar in the smoke also reduce the efficiency of your lungs.
Over time, this can reduce the amount of oxygen transported around your body, making you feel tired.
If you are a smoker, the best thing that you can do for your energy levels and health is to quit smoking.
Some find it helpful to switch cigarettes to replace nicotine such as chewing gum or e-cigarettes. However, once you make the decision to quit smoking, contact your doctor who can direct you in the direction of the support services that work best for you.
