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.
- You need to do more of the things that give you energy.
- 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.
Definition: Energy at work
Energy at work is the body-mind state that lets you do your job with ease all day. It grows from balanced food, sound sleep and deep breathing. It joins clear goals to steady focus, free from fear. It must last from the first task to the last, and it shifts up or down with your daily habits.
Show CG4D Definition
- Arises from good nutrition, ample sleep and proper breathing
- Enables both body and mind to work strongly for the full day
- Is strengthened by goal-focused thinking and weakened by fear
- Varies directly with the daily habits a person chooses
Article Summary
Feed your body good food, sleep enough, move and breathe deeply, cut back on toxins, and steer your mind toward clear goals; these simple daily acts build steady energy at work from dawn to dusk.
Frequently Asked Questions
Here are some questions that frequently get asked about this topic during our training sessions.
What foods give steady energy during the workday?
How much sleep do I need to feel alert at work?
Why do I hit an afternoon energy slump and how can I stop it?
Can shallow breathing really lower my energy levels?
Which daily habits help detox my body for more energy?
How does focusing on goals raise my mental energy?
What quick actions can I take at my desk to boost energy now?
Thought of something that's not been answered? Ask Us Today!
Did You Know: Key Statistics
UK Sleep Foundation92024 survey reveals 64% of British workers feel tired at work at least three days a week, and 55% link it directly to getting under seven hours of sleep. UK Health Security Agency92023 review shows adults who meet the 150150 minutes weekly physical-activity guideline report 30% higher self-rated energy levels and 40% fewer fatigue-related sick days than inactive peers.About the Author: Chris Farmer
Chris Farmer is the founder of the Corporate Coach Group and has many years' experience in training leaders and managers, in both the public and private sectors, to achieve their organisational goals, especially during tough economic times. He is also well aware of the disciplines and problems associated with running a business.
Over the years, Chris has designed and delivered thousands of training programmes and has coached and motivated many management teams, groups and individuals. His training programmes are both structured and clear, designed to help delegates organise their thinking and, wherever necessary, to improve their techniques and skills.
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