Discover effective strategies how to stay energized at work with our practical tips. Learn about the benefits of hydration, matcha, regular breaks, prana breathing, and a balanced diet to boost your productivity and maintain high performance throughout the day.
How to Stay Energized at Work
Staying energized at work is a huge challenge for so many people who become sleepy and lazy. They just want to drop under their desks and go back to sleep. Then, they end up drugging themselves with caffeine, thinking it’s going to be a big help. Unfortunately, I face the same challenge in my content marketing job in Barcelona, which demands high levels of alertness and energy. Over time, I’ve developed a few strategies that have helped me stay energized and maintain high performance throughout the day.
1. Hydrate Your Body
Drink Water Constantly
You should hydrate your organism as much as possible. So many people don’t drink enough water, and that shouldn’t be you. You should be drinking water almost all the time, as this will help you remain alert. Think about your mind as a huge reactor—basically, you need to cool it down, you need to bring some water in, otherwise, you will feel exhausted, and then you will not even know the reason why. You should have some water on your desk almost all the time.
Add Wheatgrass for an Energy Boost
What I do is that I just put a little bit of wheatgrass powder in there—like a little spoon of wheatgrass powder—and then just mix it with the water and drink it like this. Really, it works like magic. It brings me so much energy, I’m bursting with energy.
2. Consider Matcha Instead of Coffee
A Natural Alternative
Sometimes, instead of coffee, you can drink matcha. It’s basically a powder made of very young green tea leaves, and it works like coffee. It has a high amount of caffeine, but it’s much more natural, and it doesn’t give you this drop that you sometimes experience after drinking coffee.
Smart Caffeine Usage
When it comes to caffeine, I believe it’s best to limit your intake to the morning when you get to work. After that, you simply have one matcha glass, one cup of tea, or one cup of coffee, and then you just let it be for the remainder of the day. You should use it in the morning to help you wake up and feel more energised, but in order to prevent weariness in the afternoon, I wouldn’t advise drugging yourself with coffee once more. Simply consuming coffee will only cause you to get reliant on it. To your coffee, you can add a small amount of milk, soy milk, rice milk, or anything similar.
3. Take Regular Breaks
Importance of Breaks
So many people just sit around in their office for the whole day, and they hardly take any breaks because they are too lazy or they just don’t want to make an impression that they are not working all the time. But that’s something that you should definitely do. Every 45 minutes, 50 minutes, or 1 hour, you should get up from your desk and walk around a little bit and stretch, move around, get some oxygen into your brain. If you work in blocks of time like this, you will see that you will feel much better after coming back to your desk.
Working in Blocks of Time
What I do is that I set an online timer for around 45 minutes. When I sit down at my desk, I just put it on and work as hard as I can with concentration for the 45-minute period, just listening to music and working with focus and concentration. Then, when it’s over, after 45 minutes pass, I just get up, go to the bathroom, or go outside like this, maybe to create a YouTube video or just try to get my mind off work. Then when I come back, I can hit it hard again. But if you just stay at your desk for two hours without stopping, your productivity will slowly drop, and you will reach high levels of exhaustion. Even if you take a break after two hours and then come back to work, you will not be as energized as before.
4. Try Prana Breathing
Prana Breathing for Energy
Something else you should definitely consider is prana breathing. Basically, prana is an Indian way—an ancient way—of breathing. It’s like a breathing exercise, so you just put on this app, and it automatically guides you through these breathing exercises. It’s something amazing. You can do it maybe for three minutes, five minutes, maybe during your break, and you will see that you will be so energized and your mind will be much clearer.
5. Eat a Balanced Diet
Diet’s Impact on Energy Levels
Another thing that has a major impact on your levels of energy is your diet. For sure, you should drink water, but you should also base your diet mostly on vegetables and fruits. Do not stuff yourself with food. Rather, it’s much better to eat a little bit of fruit or veggie here and fruit or veggie there throughout the day. It will keep your energy at a steady level, and it’s very easy to digest these things. If you eat a very heavy meal, you will end up with an energy slump afterward, and after lunch, you will feel very sleepy. Instead of eating a huge lunch and even drinking some alcohol with it, it’s much better to eat a smaller lunch made mostly of vegetables and lean protein. Then, when you come back to work after lunch, you are still full of energy.
These are just a few tips I wanted to share about being energized at work. I hope they are useful to you, and I wish you all the energy in the world!
Conclusion
Maintaining high energy levels at work doesn’t have to be a constant struggle. By incorporating simple yet effective strategies like staying hydrated, choosing natural caffeine alternatives, taking regular breaks, practicing prana breathing, and eating a balanced diet, you can significantly boost your energy and productivity. Remember, it’s not just about managing fatigue but proactively creating habits that support sustained performance throughout your workday. Implement these tips and enjoy a more vibrant, productive work life!
