4 Steps to Get More Energy

podcast Nov 30, 2020

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How’s your energy level? Emotionally, mentally, and physically? How is your energy level?

I want you to rate yourself on a scale of 0 to 10, right now. 10 means you have all the energy you need. 0 means “I am so tired. I have no energy.”

If you truly want to be your most productive self, you have to have enough energy, emotionally, mentally, and physically.

In this post, I have four ideas you can implement to improve your energy level.

Idea #1: Sleep.

Neuroscience has proven to us through lots of research that we need 7-9 hours of sleep every single night. Seven days a week.

This is really hard for a lot of people to come to grips with, but you need 7-9 hours of sleep every single night. But wait! There’s more.

Not only do you need to get 7-9 hours of sleep every night, but your body loves consistency. So go to bed at the same time every single night.

Wake up at the same time every day. If you do this, I promise you you’ll get the proper amount of sleep and you’ll be more rested.

Your body doesn’t want you to go to bed at 10 one night, and then 9, then 1 am, and then midnight and then 10. It wants to go to bed at the same time every night and to get up at the same time every morning.

Consistency. I get up at 5 am, seven days per week. Holidays, vacations, every day to keep that consistency going.

So how much sleep are you getting every night? What time do you wake up? What time do you go to bed? It really matters.

It’s not just going to bed. You have to set yourself up for sleep success. In other words, make sure your room is cool.  Make sure your room is dark. Make sure there are no electronics in your room. If they’re in your room, make sure they are off.

Please do not have a television in your bedroom. And just so we’re clear, there are only two things you should do in bed: have sex and sleep. Don’t work in bed, don’t play video games in bed, don’t stream with your friends in bed. If you’re not sleeping and you’re not having sex, don’t be in bed.

Set yourself up for sleep success.

Seven days a week, 7-9 hours and you will naturally have more energy.

Now, let’s talk about caffeine. A lot of people love their coffee. They love their soda. But the caffeine will play havoc with your sleep. If you “have” to have caffeine,  well, you may think you do because you’re not getting enough sleep. If you need caffeine, cut it off at the very latest by 2 pm.

Another thing you need to do is 60-90 minutes before you go to sleep before you put your head on the pillow, I want you to banish all screens. Televisions, smartphones, tablets, desktop computers. Read a print book.

That’s my first idea. Get enough sleep.

Idea #2: What are you eating and drinking?

Are you eating a lot of processed food? I encourage you to think about what you’re putting in your mouth. I want you to eat more whole foods.

What is a whole food? It’s better to eat an apple than to eat applesauce because the applesauce is processed. What are you eating?

Are you eating a lot of fast food? A lot of ice cream? A lot of cookies? Those are really processed foods. It takes energy for your body to break that stuff down. I want you to make a conscious decision about what you’re actually eating.

I highly recommend an app I use, called Cronometer. You can use LoseIt, MyFitnessPal. Actually track what you are eating. I personally like Cronometer (not an affiliate link), because it tracks micronutrients. You need to know what you’re consuming.

Now that’s what you’re eating. What about what you’re drinking? I highly recommend you consume at least half your weight in ounces of water every single day. I’m not talking about soda or coffee. Not talking about beer. I’m talking about water.

Your body is made up of mostly water. Your blood is made up of mostly water. You need to drink half your weight in ounces of water every single day.

So that was my second idea. What are you consuming food-wise, and what are you consuming in terms of liquids?

Idea #3: What are you consuming with your mind?

I’m talking about social media. I’m talking about video games. I’m talking about streaming entertainment. You may say “I’m just watching a TV show, or I’m just playing a game.” Yes, but your subconscious mind is recording everything you do, say, are exposed to, you see, you hear. Everything that comes into your eyeballs or into your ears is being recorded.

That’s why if you’re feeling agitated or angry, step back and ask yourself “What have I been exposing myself to the past hour? The past day?” I guarantee you that if you’re frustrated, you’re probably not consuming the right stuff.

I’m not saying don’t be on social media. I’m just saying be very careful about who you’re following. What are you watching? What are you reading?

If you’re reading a paper book instead of something on social media, what are you reading about? Are you reading horror stories? Are you reading about death? Morbid things?

All this stuff matters, so be very conscious of what you’re putting into your brain. Let’s talk about the news for a minute. I have a saying “Stay informed, not obsessed.”

Know what’s going on in the world, but don’t have the news apps on your phone. Don’t check Twitter and Facebook and Instagram and all these other social media sites to know what’s going on in the news. You don’t need to know. So be very cognizant of what is entering your brain.

Idea #4: Whitespace and breaks.

Now, I’m a big planner. I really believe you should tell your time where to go instead of wondering where it went. But I don’t want you to plan every second, every minute of the day. I want you to allow your schedule to breathe.

As a productivity coach, I only take a certain number of clients per month. I don’t want to serve wall-to-wall clients.  I want to be able to breathe between each client so I can best serve them. So plan your time, but schedule whitespace.  One of the things I started doing recently is scheduling time to just be quiet.

I go out in my back yard and I don’t read anything, I’m not on my phone. As a matter of fact, my phone is on do not disturb and it is muted.

I just sit there, listening to the birds chirping, or the wind blowing through the trees. I’m quiet.

We need to do this. We need to have whitespace in our schedule.

That goes along with my next point: micro-breaks.

A micro-break takes 2-4 minutes, where you’re getting away from your work area, closing your eyes, doing some deep breathing. It’s really important to take these into consideration.

Those are four of the ways you can have more energy to be more productive.

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