8 Quick Ways to Boost Energy at Work

Do you often feel like you are dragging, unmotivated, or apathetic while at work? Feeling lethargic during the workday is common; in fact, a study of three large companies done by Virgin Pulse reported 76 percent of employees feel tired most days of the week.

Fatigue can creep up on anyone at any time and can negatively affect your quality of life. Low energy levels can leave you feeling exhausted, unfocused and unproductive, while also impeding your ability to form strong relationships with both colleagues and clients.

Want to feel more energized throughout your workday? Here are eight strategies to get you started on your own personal energy project.

 

MOVE REGULARLY

Regular exercise is not only crucial for your overall health, but it is also one of the most effective ways to boost your energy. Try fitting in up to 20-minutes of exercise a day – this will help improve your mood and eliminate feelings of fatigue.

If you do not have enough time in your daily schedule for a health and fitness routine, keep in mind that simply walking home or using the stairs instead of the lift will still have a positive effect. Moreover, move around at every chance you get; standing up can help improve circulation, leading to extra energy and less painful neck cramps.

 

DRINK WATER THROUGHOUT THE DAY

Drink water! Dehydration happens when your body does not have as much water as it needs, leaving you feeling drained and exhausted. You do not necessarily have to follow the "2 liters" a day rule, but ensure you drink water regularly and never feel thirsty.

Put it into your routine to go to the kitchen or water dispenser for a refill every few hours. The walk there will also keep you feeling energized. Alternatively, keep a large water bottle on your desk to remind you to take frequent sips.

 

HEALTHY SNACKING

Eating a handful of almonds, peanuts, walnuts, or other food rich in magnesium and folic acid, is an excellent energy source. Other alternatives are quinoa, goji berries, avocado, banana and dark chocolate. Stay away from tasty, high fat snacks, as they will likely lead to an energy crash later in the day.

Practice mindfulness and listen to your body. If you are hungry, try eating something with equal protein and carbs to avoid blood sugar spikes or drops. Remember, your brain needs fuel to function at its best!

 

CLEAN UP YOUR WORKSPACE

Studies have shown that messy desks can harm work productivity and energy levels, leading to less structure and making you feel overwhelmed.

Take a few minutes each morning to organize your desk and clear up any clutter. Clean that coffee mug, reorganize that pile of papers and get rid of everything you do not need. Tidying up will make you feel productive and in control.

 

TO-DO LISTS

Take some time to prioritize your workload. If you start feeling overwhelmed, just write a to-do list and focus on completing those tasks for the next few hours. It is also a good idea to look at your calendar and inbox for the following day or even week to set goals and deadlines - the trick to this is planning without stressing yourself out.

 

TAKE REGULAR SHORT BREAKS AND ENJOY THE SUN

This may seem like the simplest and most obvious solution. However, is it? Look out of the window, walk around the block, grab a glass of water, simply take a quick break at your desk, or just give yourself 5 minutes of doing nothing.

Whenever possible, take your break outdoors, breathing in the fresh air and basking in the sunlight. The sun plays a huge role in maintaining energy levels.

 

LISTEN TO YOUR FAVORITE TUNES

Music is a powerful tool, it can be used at any time to shift our mood and energy levels, and it works quickly! Singing also helps to reduce stress hormones in your body. Therefore, if your stress levels are high, you are shy of your co-workers, or you work in a customer-facing role, you may want to sing along to your favorite tunes in the shower or in the car.

 

PLAN YOUR SLEEP

One way to stay energized is going to bed at a consistent time every day. It is good to determine how much sleep you actually need and ensure you get ready for bed at the right time.

Sleep is the time when your body can recharge and rejuvenate, so ensure you have the right conditions for a good rest and avoid disrupting your sleep patterns.