Low Energy? It's Time for a Boost!
Our energy levels are a big factor when it comes to our health – not only do we feel better in general when we have energy, but without it, we lose motivation to exercise, to eat right, and to engage in the mental and social activities that keep us feeling well.
When we spend our lives barely getting by with enough energy to complete everything that we need to do, we often don’t have enough left over for the things that we really want to do. So it may be time to ask yourself: Does your current level of energy leave you merely surviving, or do you have enough to be thriving?
Recognizing Energy-Zappers
First, there are a few things we should all look out for when it comes to our energy levels. Experts warn us about the following foods and factors:
- Sugar – That sugar high will inevitably be followed by a yawn-inducing crash.
- Excessive caffeine – Some caffeine can be a good thing; too much can disrupt your sleep.
- Lack of exercise – Regular exercise can reduce feelings of fatigue by up to 65%.
- Dehydration – Studies show that even mild dehydration can cause fatigue.
- Skimping on sleep – Over a third of Americans don’t get enough sleep, and, unsurprisingly, about 40% feel tired for much of the week.
- Clutter/disorganization – Distracting and frustrating, cluttered spaces can make it feel like we’ll never be caught up.
- Stress – Stress wears us out, and fatigue is a widely-recognized indicator of stress.
But there may be other, more personal factors contributing to why you’re feeling wiped out. That’s where taking a look at your energy influencers comes in.
An Energy Analysis
In order to understand what boosts or zaps your energy, try this exercise:
Make two columns on a piece of paper. In one column, make a list of everything in your life that feels like it gives you energy. In the other column, make a list of everything that drains your energy. The items on your list can be food, people, activities, goals, places, pets, etc.
Consider all areas of your life – physical, mental, emotional and spiritual. For example:
- How does physical activity, your weight, or the foods you eat affect your energy level?
- Are there certain people or activities that lift you up, but that you may not be making time for?
- Do you feel energized after learning something new?
- Does staying up late and scrolling through Facebook in bed rob you of precious of sleep?
This practice is to help you understand how your choices and environment impact your energy. From here, you can determine what you might be able to change to increase your vitality.
It’s probably not realistic to remove all energy-zappers from your life, but making room for at least a few energy-boosters can leave you feeling more ready to take on the world. So pick one or two of your energy-enhancers to enjoy more of, and one or two energy drainers to try to reduce or eliminate.
For example:
- To feel more energized, you may choose to try to have lunch with a good friend once per week, and to hit the gym three days a week.
- To reduce energy-draining activities, you may choose to reduce late-night TV watching, or to start passing up some of those PTA meetings.
Prioritizing General Energy-Boosters
Your personal energy influencers aside, there are some basic things we can all do to help feel more energized:
- Prioritize getting a good night’s sleep
- Cut out the sugary foods, especially before bed
- Cut back on caffeine, and ease off of it early in the afternoon
- Stay active
- Take steps to manage stress (maybe pick one or two to start)
- Take five at the end of each day to tidy up your work space
- Take a few minutes to quickly tidy up one room of your home each day
- Ask for help at home or at work if you’re stretched thin (it’s ok to delegate)
- Get up to move around or take a quick walk when you start to feel sleepy at work
(Source: Harvard Health)
Lastly, if you’d like a little more on healthy ways to improve your energy levels, check out some of these resources:
Psychology Today: Tired of Being Tired? Stop Your Energy Drains.
Harvard Health: Eating to Boost Energy
Inc.com: 5 Morning Rituals That Will Double Your Energy Levels
Scientific American: Regular Mini-Doses of Caffeine More Energizing
The Greater Good: Managing Your Energy, Not Your Time
Disclaimer: As always, this article is not intended to replace medical advice. If you’re struggling with lack of energy, we encourage you to consult a health professional.
