1. Get rid of the stuffy nose.
If allergies have your sinuses blocked, you may be feeling more tired and cranky. An over-the-counter allergy medication should clear up your sinuses (and your mind).
2. Work with your body’s clock.
There is a natural ebb and flow of energy throughout the day. We start off sluggish after waking up, even after a solid 8 hours of sleep. Our energy peaks mid-morning, and it’s natural to want a siesta in the afternoon. We get a second spike of energy in the early evening, followed by our lowest energy point just before bedtime. Once you understand this natural rhythm of energy throughout the day, you can work on the important tasks during your peak hours and avoid early afternoon snoozefests (meetings).
3. Have an afternoon power snack.
A small healthy snack that is low in sugar and has protein and/or fiber a couple hours after lunch helps you finish off the day strong. Some suggestions:
mixed nuts
nonfat yogurt
apple and peanut butter
frozen berrie smoothie
trail mix
granola bar
4. Hit up the water cooler for inconsequential banter.
A little midday chat and random banter is a great pick-me-up for your tired mind. It works because it gets your mind on zero-stress thoughts for a while. The mental break for just a few minutes will revitalize you.
5. Aromatherapy with lavender.
Research has shown that the lavender scent increases alertness. Test subjects were given math tests before and after 3 minutes of lavender aromatherapy. The group completed the tests faster and more accurately after aromatherapy.
6. Wake up at the same time everyday.
Including weekends. This sets your body clock. Otherwise, you’ll be wide awake when you should be asleep. Or worse, asleep when you should be awake (dozing off in a meeting is embarrassing). The key is to go to bed at the same time every night. If you need to reset your sleep cycle in one day, stop eating for the 16 hours before the time you want to wake up.
7. Drink lots of water.
Surprise — the most common reason people feel tired is because they’re dehydrated. Why? The less water there is in your system, the less oxygen is circulating in your bloodstream. The cure: Drink eight glasses of water throughout the day — or chug a glass of the refreshing stuff whenever your energy lags. Dehydration is a sinister cause of fatigue because it slowly creeps up on you. If you consistently drink less than 8 cups of water a day, you may be sluggish all the time. Get a 32 oz (1 quart, 4 cups) water bottle. Your goal is to polish off 2 of those a day. Try it for a week and see if your general energy level increases.
8. Minimize caffeine Use.
Coffee and caffeinated sodas can boost your alertness, but be careful about letting it be a habitual crutch. The temptation to drink more caffeine to get even more energy will be strong. Eventually you’ll be downing 5 double-shot espressos a day just to function. Drink coffee earlier in the day to avoid insomnia, which will make the next day worse.
9. Avoid energy drinks.
Energy drinks provide a near-instant hyperactivity boost, but they always result in a crash. Energy drinks are like energy credit cards — you’re spending future energy to get short-term energy. The resulting energy deficit gets worse until you hit energy bankruptcy.
10. Eat low glycemic (low or complex carb) foods.
Trade in good, complex carbohydrates (low glycemic index) for the bad, simple carbs (sugar). Use Agave nectar or Coconut nectar for sweeteners vs sugar or honey. these natural, non-chemical based sweeteners have low or no glycemic index. Carbohydrates with a high glycemic index means the sugar is more easily digested by your body. That results in a spike in energy followed by a low-sugar crash.
High glycemic index foods to avoid include white bread, potato, and high sugar foods (like sodas). Low glycemic foods (the good carb foods) include fruits and vegetables, grains (eg., whole wheat bread), low-carb foods (eg., meats), and pasta. Check this chart of foods and their glycemic index before your next trip to the grocery store.
11. Eat more soluble fiber.
Soluble fiber is the kind that slows down the rate of absorption of sugars. It evens out your energy levels by preventing a sugar high and crash. (By the way, insoluble fiber is the kind that prevents constipation.) Don’t worry too much about which kind of fiber you’re getting — they’re both good for you. Rotate more high soluble fiber foods like nuts, grains, fruits, plant matter (vegetables), beans, and oats into your diet.
12. Get your Vitamin C.
Get a daily dose of citrus fruits (eg., orange juice in the morning) or a vitamin C tablet. Study after study shows the correlation between citric acid deficiency and chronic fatigue. Vitamin C also helps you absorb more nutrients from food.
13. Sniff some citrus.
In addition to the Vitamin C, citrus scents (like orange, lemon and lime) stimulate alertness. So lather on some of that lemon scented lotion. Certain scents may increase your attention span and help you focus. To recharge fast, inhale deeply as you cut into or squeeze a lemon, lime, orange, or grapefruit. If you’re in the mood for something more exotic, try breaking off a fresh leaf of mint or rosemary, or sipping a cup of peppermint tea — these aromas can also invigorate the senses.
14. Cover the B Vitamins.
B vitamins cover a range of bodily functions, but most B vitamins are involved in the process of converting blood sugar into usable energy. To ensure you get the proper amount of B vitamins, eat a balanced diet.
15. Quit smoking.
Ex-smokers frequently report an energy boost of 2-3x when they quit smoking. Nicotine affects your sleep, so you don’t get as good a night’s sleep. That makes you cranky, frustrated and tired the next day. Which leads to more smoking. It’s a vicious energy sapping cycle.
16. Play to relax.
Playing a game keeps your mind working (versus, say, watching TV), but doesn’t have any of the energy-sapping stresses of work. Go ahead and play that quick game of Scrabble on Facebook or words with friend on iPhone but have a strict time limit if you don’t want your boss to say something. ( break time works best).
17. Eat lots of berries.
Especially berries that are blue, red, or purple. The color comes from anthocyanins, a powerful antioxidant, that boosts energy. Any kind of berry will contain tons.
All types of berries help fight fatigue and are delicious too!
18. Eat smaller, more frequent meals.
Snack throughout the day. By eating smaller but more frequent “meals”, you will maintain a steady dose of energy instead of experiencing food comas. Don’t snack on fatty and sugar laden junk food though. You may get a short 30 minute burst of hyperalertness, but it’ll be quickly followed by a debilitating crash. Grapes are small in calories but offer a large meal sensation.
19. Enjoy a cup of tea.
In a recent study, University College London researchers noted that drinking a cup of tea 4-6 times a day reduces stress hormone levels in your body. The study’s results suggest “drinking black tea may speed up our recovery from the daily stresses in life.” Green tea boosts your energy right away. You can also try mixing teas; green tea and a fruit flavored tea will enhance the flavor and give a jolt of energy.
20. Look on the bright side.
A generally upbeat and optimistic outlook on life will keep your energy level up. Yes, the worst thing that can happen might actually happen, but giving it too much worry will only drain you. Look for the positive in every situation and you won’t be so tired.
21. Take a mini-vacation.
Take one day and just do whatever you want. No work, no chores, no errands. Enjoy your one full day of vacation, then come back to work more motivated and energetic.
22. Eat a satisfying breakfast but a light lunch.
A heavy lunch, especially one with lots of carbs or fat (like a burger combo) will hit you as soon as you get back to the office. And it’ll be a sluggishness that lasts to the end of the day. Eat a big breakfast instead. It provides the fuel you need for the day, at the time when your body needs it the most. Not only will you avoid the afternoon food coma, the big breakfast will make you more productive in the mornings. Double win.
23. Splash some water on your face.
Just letting the cool water hit your face washes off the grime and stresses of the day. You could also jump in the pool or take a shower for the same effect. Showers stimulates the circulatory system and metabolism. Get wet to feel more energetic.
24. Wear brighter colors.
This trick is related to the mood you project to people, and the reciprocating mood they project towards you. If you wear dark, somber colors, you project a dark, somber attitude, and people will respond to you with a somber attitude. If you wear bright, happy colors, you’ll get that attitude projected towards you, which will boost your own mood and energy levels.
25. Choose protein over fat or carbs.
Foods with lean (low fat) protein help you feel fuller for longer. It also prevents blood sugar spikes, giving you more steady energy. Lean protein foods include fish and other seafood, lean pork, or chicken breasts (“white meat”).
26. Shed a few pounds.
The things you do to lose weight — exercise, drink water, avoid simple sugars — are actions that also have a positive effect on your energy level. Even better, the actual loss of excess fat provides an energy boost of its own. You’ll feel “lighter” and things that use to make you breathless will now seem much easier. Losing weight provides a double-impact to boosting your energy. Being overweight not only increases your overall risk for health problems such as heart disease, Type 2 diabetes and stroke, but also depletes your body’s basic energy supplies. The good news is that even a little weight loss goes a long way. When your body is weighted down with extra pounds, it’s hard to move fast and feel energetic consistently.try it out, pick up two 5lb bags of sugar or potatoes and carry them around for 10 minutes…
But be careful with fad and/or crash diets. Cutting out too many calories (ie., energy your body needs) too fast will cause you to be even more tired. Take small steps, and make it a lifestyle change so you shed the fat for life.
27. Take a power nap.
But do it in your chair. Don’t lie down on the sofa or you won’t get back up. Keep it short: 5-10 minutes max. Any longer and it will have the opposite effect of knocking you out for the rest of the day.
28. Whistle while you work or at least listen to music.
It’s well known that our brain’s pleasure centers light up when we hear music. Throwing on the headphones and listening to any music you like while working will give you a productivity boost. Be careful with music that relaxes you as it can offer an opposite effect by putting you to sleep.
29. Start exercising.
If you have a fairly sedentary life, just the idea of starting an intense exercise program is exhausting. But if you go slow, literally taking one step at a time, you can go from being sedentary to becoming a mover. take extra steps, park further from the door, got talk to your co-workers vs sending an instant message (IM).
30. Stand up, stretch and take a couple of deep breaths.
Stretch your arms, back, legs, and neck. Take a deep breath through your nose, hold it, and let it out slowly and forcefully. Repeat several times. This will take 30 seconds and will be an instant fix. When you sit back down, you’ll have the clear head and fresh feeling needed to power through the tough/boring task in front of you.
31. Get your world organized.
When your world is organized, you don’t have to expend mental energy keeping track of a million things. Here’s how to take back control of your time and productivity:
A. get project management software on your smartphone or computer, take some time to input the details of your projects so you don’t need to remember everything.
B. Clean up your desk or work area
C. Clean out your car and get a carwash
D. Organize your closet – eliminating time and frustration every morning will start your day in a new way!
32. Have more sex. Yes, I said it!
Talk about an endorphin rush! If you keep those endorphins flowing regularly, you’ll have more natural energy. Literally, more bounce to your step. Not to mention a smile on your face, some have been said to have a glow….
33. Get a massage.
Loosen up those tight muscles and you’ll feel more relaxed. A more relaxed you means a happier and more productive you. Trade a quick shoulder rub with a coworker after lunch to perk both of you up for the rest of the afternoon.
34. Dress up.
Feeling better about yourself has a magical way of giving you more energy. Put just a tad more effort into looking your best for work, and you’ll get compliments from coworkers that will make you feel better — and make you a perkier, more energetic worker bee. Add some accessories, toss on those heels. Jeans bring a mental thought of relaxation.
35. Work outside
Grab your laptop or iPad and a bottle of cold water and head for the sun. Find a shaded area and get busy. Fresh air and sun stimulate the senses and bring a smile. When your happy, you instantly feel more energetic. Even if it’s only for an hour, you can get more done.
36. Change your scenery
Rearrange the furniture. Try moving the couches and facing them in a different direction and moving artwork to other rooms. Adding fresh flowers ands a great scent and stimulates the senses.
37. Open the windows
Allowing fresh air to flow through often rids the room of stale air and germs.
38. Move gym time to the morning.
A lot of people go to the gym after work. Try going to the gym in the morning instead to get energy that lasts all day. Sure, you’ll have to wake up an hour or two earlier, but you get that time back at night. That exercise in the morning gets the endorphins flowing, which keeps you happy and productive the rest of the day. By exercising in the morning instead of at night, you spend the same amount of time at the gym, but get the added benefit of having more energy at work.
39. Rotate yogurt into your diet.
Yogurt with live cultures keep your digestive system clean, which helps your body absorb all the nutrients from food. That makes you healthier and more energetic. Yogurt is also a good low-fat snack. If you can’t have dairy, try Almond milk yogurt. There any many brands that are sweetened with fruit juice vs sugar.
40. Add more cardio to your day.
The aerobic exercise gets your blood pumping. It builds stamina and endurance, which is useful for both triathalons and neverending department meetings. dancing, jumping etc. Exercise helps increase your circulation, relieves muscle tension (which can wear you down physically), and causes your brain to release endorphins. That’s not all — it also helps you take in more oxygen and fires up your metabolism. While you should aim for a 30-minute workout several days a week, try for five or ten minutes anytime you need energy. Here are seven quick pick-me-ups.
1. March in place
2. Jump rope
3. Power walk
4. Climb stairs
5. Run around the yard with your kids
6. Do lunges and squats
7. Dance with your baby in your arms
41. Get a good night’s sleep.
We need to be fully rested. Figure out how many hours your body needs to function properly and with clear thoughts. If you’re getting enough sleep, it should take you up to 15-30 minutes to fall asleep. If you’re falling asleep as soon as your head hits the pillow (or while sitting at your desk), that’s a symptom of sleep deprivation.
42. Get on your toes.
Roll up and down on your toes. This stimulates your circulatory system, which will deliver much-needed oxygen and fuel (glucose) throughout your body. You’ll be more energized and sharper. You can do this right now.
43. Get more ginseng.
Ginseng is well-known to have energy boosting properties. It is an adaptogen, which means it build resistance to stress and boosts energy. A ginseng supplement or sipping tea with ginseng can help improve energy.
44. Socialize.
Turn off the Internet and go socialize with friends. Humans are social animals, and we need regular socializing to keep ourselves in peak health and energy. Planning a party also adds to the excitement and energy. It’s amazing how excited we become when we know we have friends coming over, energy can last for days in preparation of a part (if you don’t over do it that is).
45. Schedule Time For Fun.
While life can sometimes be physically and emotionally draining, the best way to replenish yourself is to make time for the activities that you enjoy the most. Squeeze in a round of golf, or spend a day at the beach. Go see a movie, or curl up with a book you enjoy. Whatever you choose, be sure to make time for valuable activities and spend time with the most important people in your life: your family and friends.
46. Have a laugh.
Laughter is great medicine for exhaustion. Make sure you laugh regularly to keep your mood up. Every time you giggle or chuckle, your brain releases endorphins. Endorphins are feel-good chemicals that flood your brain therefore helping you feel awake and refreshed. These endorphins boost your immune system, ward off heart disease, and actually reduce your risk of depression. Seek out funny people or subscribe to a daily email joke. Bookmark a funny YouTube video on your phone and push play when you feel the ‘sleepies’.
47. Purge low-value tasks from your todo list.
If you have a ridiculously long todo list that is impossible to get all the way through, you’ll feel tired just thinking about the todo list. If you want to actually cross off tasks from your todo list, you’ll need to throw out the crap tasks that you don’t want/need to deal with. Either delegate those tasks, move them into a second “nice but not critical” list, or just admit that they’re probably never going to get done and move them to the “maybe/someday” list. Shortening your todo list to just the most critical, must-do tasks will give you the “energy” to start knocking out those tasks.
48. Take a walk outside.
Getting outside for some fresh air, a change of scenery, and a quick walk to get your blood going will do wonders for your mood and motivation. Seeing the sun is a signal to your body that it’s not bedtime yet. Walk around the block or to the nearest corner store.
49. Breathe easy.
Often we take short, shallow breaths or breathe through our mouths and we hold our breath without realizing it, when we are stressed we do so all the more. If that’s your breathing pattern, you’re depriving your body of oxygen – and less oxygen means less energy. Try breathing slowly and deeply in and out through your nose. Take a deep breathe, calm down and breathe easy.
50. Don’t bypass breakfast.
The word breakfast literally means “to break a fast,” and your body can’t shift into full gear when it hasn’t had fuel. Its not a good idea to skip meals. For breakfast avoid eating food high in fat and sugar, or skipping breakfast altogether otherwise you will be left feeling tired all day. A healthy breakfast contains protein and complex carbohydrates, such as a whole grain bagel, these help keep blood-sugar levels balanced and stabilize energy.
