​How can I have more energy at work?

How to Boost Your Physical and Mental Energy

Do you ever wake up feeling tired?

Do you ever run out of energy in the afternoon?

Do you ever wish that you could have more energy and feel less groggy?

Energy is defined as "the capacity to do work".

In order to have more energy, you need to take a two pronged approach.

1. You need to do more of the things that give you energy.
2. You need to avoid all the things that drain you of energy.

If you want to wake up in the morning feeling terrific, and if you want to maintain your energy throughout the day, then learn and apply the following tips.

1. Good nutrition.

Good nutrition is at the heart and soul of energy production. Differentiate between "food" and "nutrition".

Food is anything edible. Nutrition is the supply of chemical compounds needed to support a constructive metabolism.

• Some people eat only small amounts of food but are extraordinarily well nourished.
• Many people eat too much food and yet are still malnourished.

If you belong to the second group, make a study of nutrition and upgrade yourself to the first group.

Eating small amounts of high quality, nutritious foods. Most people do the exact opposite; they eat high volumes of low quality nutrition.

Good quality nutrition means: Fruit, vegetables, lean meats, fish, eggs, and plenty of water.

You are what you eat. The amount of energy you have is a direct function of your nutrition.

2. Good sleep habits.

You need to sleep well, if you want to be able to work well. Work and sleep are complementary pairs.

Most people need between 7 and 9 hours good sleep every day. You can miss the odd night but on average you need to sleep in order to recuperate and for your own mental functioning. Sleep is good.

3. Oxygenate yourself.

Oxygen is the first thing your body needs to generate energy and life. Many things cause people to become low on oxygen, which will cause an immediate and dramatic drop in mental and physical energy.

• Face masks inhibit the flow of oxygen.
• Sedentary work habits, such as sitting down for extended periods cause us to shallow breathe and thus reduces our oxygen levels.
• Being physically unfit, reduces our oxygen carrying capacity and therefore our energy levels.

The solutions are:

• Take off your face mask, whenever possible and breathe deeply.
• Don't spend too long sedentary, move around and run up the stairs.
• If you are not fit, then train yourself to become fitter. Walk, jog, run, cycle or swim a few times per week.

4. Detoxify yourself.

Most of us have toxic habits: we consume too much coffee, tea, alcohol, chocolate and pizza. Some people smoke or vapour. Some take drugs.

All these chemical toxins accumulate in the system and impose an unsustainable load on the body's capacity to cope.

So, the body no longer is able to generate its much-needed energy, and so we feel tired all the time.

The answer is to detox yourself.

Reduce the amounts of tea, coffee, alcohol, chocolate, drugs, pizza and replace it with good nutrition and plenty of water-based drinks.

Then you will feel the force being restored.

5. Focus on goals, not fears.

Energy generation is partly psychological, because the mind and body form one integrated system.

If the mind is full of fear, it weakens the whole physical system.

If the mind is focused on ambitious goals, then it energises the physical system.

At any moment in time you can choose to focus on fears, or on ambitious goals. You choose.

Choose wisely because most people are currently overdosing on fear messages pumped out by people who have much to gain by inducing fear in the minds of others.

Reject fear and live your life dedicated to the achievement of long range, ambitious and worthwhile goals.

Goals energise you.