Have you ever felt that your job is sucking energy off of you?
What could possibly cost you to be feeling this way?
Perhaps it’s the illusion of busyness. There’s so much to do you find yourself unable to be productive and sometimes you end up doing little to no work. If you think you lack time, and bringing the work home will help, it’ll likely cause you job burnout. And you want to avoid that.
If time is not the problem, then what is? Energy.
Unfortunately, we know that there’s just not enough hours in a day and it’s not possible to be productive all day. Thus, instead of focusing on your time management, we want to take a look at the types of energy that can strengthen your physical, emotional, mental and spiritual resilience.
By managing your energy, whether it’s being 100% mindful of your circumstances, focusing on your unfinished tasks, contributing diligently in meetings you can achieve results that are far practical, beneficial and effective you might get from time management techniques.
Being active with physical activities allow us to be free from fatigue issues. We also get to stay healthy. Not only should you be more active, but take charge of your physical routines as well.
- Enhance your sleep routine by going to bed at an earlier time and reducing alcohol consumption. You’ll be able to meet your sleep requirements and feel energise for the day. While reducing alcohol consumption can help you to sleep better as alcohol interferes with our sleep.
- Reduce your stress by actively engaging in cardiovascular activities (cycling, swimming, dance, running etc) at least three times a week and on top of that, add in strength training at least once a week.
- Eat light meals and light snacks every 3 hours, so that your blood sugar levels are continuously replenished.
- Learn to notice signs of flagging energy, which include restlessness, yawning, hunger and difficulty concentrating at work. Eat some energy bars, and also schedule time to exercise after work so that you can sleep better at night.
- Take brief but regular breaks away from your desk at 90 – 120 mins intervals, as you may suffer from back aches if you remain seated at your desk without going away from it.
How we feel plays a crucial role in our actions and the way we perceive the good and bad. Our emotions define us, and emotions can affect the way we relate to other people. Therefore, it’s vital that we take charge of them.
- Defuse negative emotions, such as irritability, impatience, anxiety, insecurity etc. through deep abdominal breathing.
- Fuel positive emotions in yourself and others by regularly expressing appreciation to people through notes, emails, calls or daily conversations.
- Look at upsetting situations through new lenses and adopt a reverse lens to ask yourself, “What would the other person in this conflict say, and how might he be right?” In addition, use a long lens to ask,”How am I likely to view this situation in six months?” Employ a wide lens to ask,”How can I grow and learn from this situation?”
Our mind is one of the biggest contributors to our energy levels. When we focus on developing high mental energy, we are more focus, motivated and confident. It results in high willpower and is interrelated with our physical energy.
- Reduce interruptions from social media as much as possible. When we free ourselves from the distractions and accept the present moment as it is right now, we develop high mental energy.
- Respond to voice mails and emails at designated times during the day, so that we can be more conscientious and also, sticking to a fixed routine allow us to be more disciplined.
- Select the most important challenge for the next day the night before. Then make that challenge your first priority when you arrive at work in the morning. When we do this, we train our mind to solve the most complicated of challenges and as time goes by, we’ll be more accustomed to overcoming difficult obstacles.
Spiritual energy is considered the life force that binds our soul to the body. Otherworldly vitality gives us a feeling of having a place and the flexibility to be unconstrained in what ever we wish to do.
It’s an innovative compel that fills us with positive thinking, giving us the vitality we have to accomplish our fantasies and contact others. It’s an extremely unpretentious vitality but then it is unimaginably intense in the meantime.
- Identify your ‘sweet spot’ activities – those that give you feelings of effectiveness, effortless absorption and fulfillment. Find ways to do more of these.
- Allocate time and energy to what you consider most important. It could be spending more time with your family or friends or even just some alone time to sort out your thoughts and priorities.
- Live your core values. You are in charge of your life. The principles you live by and believe in makes you who you are.
Studies have shown that by dedicating personal time or spending it with company of those you enjoy can actually improve your performance at work. When you’re away from a stressful environment for a while, you’re able to step back and recharge your energy to be able to re-focus when you’re back.
Here’re a few ideas to help you boost your energy without taking too much of your time:
- Turn off your mobile devices and keep them away when you’re having your meals or around someone. Just shutting off the stream of texts, distraction and calls counts as a break. We get too hooked on whatever is going on in there, we forgot to take care and focus ourselves when we need it the most.
- Read an inspiration piece to keep you motivated and happy. This is useful if you’re constantly distracted. Instead of wasting more time surfing around the net, why not use your time and energy and read something that’ll bring value to you?
- Have a short tea break session with your colleagues. This is a quick and great way to feel energise almost immediately. Since you’re away from your desk, you are not restricted by your surroundings anymore and this gives you more time to relax and take a break.
- Work Out! There’re many simple and easy exercises to do in the office. Here’s a pretty helpful and impressive piece that has moving graphics on how to do each exercise!
Most of us respond to ever rising demands in the workplace by putting in longer hours, which inevitably take a toll on us physically, emotionally, mentally and spiritually. Therefore, this leads to declining levels of engagement, increasing levels of distraction, high turnover rates and soaring medical costs among employees.
The core problem with working longer hours is that time is an infinite resource we tend to take for granted. Energy however, is a different story.
Defined in physics as the capacity to work, energy comes from four main wellsprings in human beings: the body, emotions, mind and spirit.
In each, energy can be systematically expanded and regularly renewed by establishing specific rituals – behaviours that’re intentionally practised and precisely scheduled, with the goal of making them unconscious and automatic as quickly as possible.