How to Have More Energy at Work - Baltimore Post-ExaminerBaltimore Post-Examiner

How to Have More Energy at Work

The workplace can sometimes be so infuriating, frustrating and utterly dull that you may find yourself lacking the energy to get things done. The root of this problem could be many things, though where there is a problem there’s also a solution somewhere to be found.

In this article we are going to help you identify all the things that make you tired at work, then talk about the solutions that you can get for them.  

It is known statistically that in the United States, about 15.3% of women and 10.1% of men are regularly tired or exhausted. What can you do to avoid being one of the contributors to these statistics?

Why Do We Lack Energy at Work?

There could be a number of reasons for the lack of energy that you may be feeling. Here are some common ones.

  • Boredom

There is something about going to work that seeps into your being and makes you groan every morning that you get up from the bed. Unless you are new to the work you do or are doing something that you have always wanted to do, you will feel the monotony of your work.

Regardless of the rewards you may be getting or the excitement you may be experiencing, repeated trends will get to your energy.

  • Poor Planning

The way that you plan for sleep and activities for free time that you have will affect the energy levels that you have. If you want to binge watch some new show on Netflix on a weekday when you have work tomorrow, you may end up eating into your sleep time and consequently ruin the following day.

  • You Are in The Wrong Job

A lot of us work at places that we do not like. This is a factor in the way that you will feel throughout the day. At some point, your mind will rebel and go into a shutdown mode. There are ways to change all this, you just need to find your niche.  

Sometimes, we need to shake things up a bit and that may be the key to you having more energy at work.

Regaining your Energy

Regardless of the reasons why you’re tired, what really matters is how to break the cycle. Let’s start with a simple universal game plan that will surely help before diving into the specifics. It’s all about breaking the routine that is causing your workplace fatigue in the first place. Here is the basic game plan:

  1. Evaluate how you spend time
  2. Allocate your most productive time (usually the first couple of hours) to the most intensie work
  3. Rediscover healthy living to sustain your body throughout the day
  4. Develop a consistent sleep routine
  5. Start exercising from a low level and work your way up
  6. Find a job you are happy in

The last one may be a bit demanding or downright impossible for some of you. However, there is nothing more soul sapping than working in a job you don’t like- if that’s your situation, make it your highest priority to jump ship asap.

With a general plan in place, find out the specific reason why you are feeling tired at work, and try to address it head on:

  • Stress Control

There is no winning against stress unless you are dedicated. It will wear you down to nothing if you let it. That is the reason why you will need to have some really effective ways to control stress. More often than not, it is related to personal emotional connections and the workload that you have.

Stress can be controlled using methods like relaxing, exercising, eating well, avoiding triggers and taking breaks. If you want an even better distraction, pick up a hobby.

  • Sleep Enough

Well, this is a no-brainer. Sleep is known to rejuvenate strength and also mental prowess. That is the reason why bed rest is recommended when you get sick. Work can be toxic and sleep may be the only way for you to get rid of that.

You need to get no less than the usual 8 hours. Do not sleep at irregular times of the day or keep shifting your clock all the time. Stick to a sleep routine that works.

  • Follow a nutritious diet

Eating for energy is a good way to start and move the day. Eat a healthy breakfast that includes foods that will fuel you. Fatigue sets in when the diet is not properly regulated. Make use of food that has a low-glycemic index (where sugars are absorbed slowly).

This will eliminate the lags you feel when you eat sugars that are absorbed quickly. Restrict your diet to whole grains, nuts, healthy oils, greens, and high-fiber foods.

  • Use Caffeine Wisely

First of all, do not use caffeine after 2 pm. Caffeine can increase your activeness and alertness greatly when used properly. If you use it in large amounts, you can cause insomnia very easily. This will most likely contribute to sluggish days and an overdependence on caffeine to wake you up.

  • Water Is Energy

Consuming generous amounts of water in a day can increase the efficiency of the bodily functions that you have and create endurance. Fluids help run things within your body. Keep in mind that you are made of 60 percent water.

This means that when the levels go down, your body responds by slowing itself down.

  • Exercise Regularly

The body continually decommissions itself. Do not just go to work, work and go back home to sleep. Allocate some time to work out. This will keep you sharp and avoid making some of your body parts sluggish or weak.

Continued inactivity could have bad consequences that you may not want to deal with.

  • Practice Active Sitting

If you work in an office job sitting down, there’s a good chance your insendatary position is contributing to your fatigue. Practice active sitting, by stretching often, or getting up every 30 minutes to move around. If your chair is rigid or uncomfortable, petition your workplace to get one that is more ergonomic and comfortable.

In Conclusion

As you can see, there are many reasons for feeling tired at work; by identifying the root cause, y cou can effectively fight back and start feeling much more energized, productive, and happy at work.


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