🌼5 Simple Habits That’ll Help You Feel More Energized Every Day
## To feel focused and get more done.
If you sometimes lack energy, willpower, and focus to make it through long, busy days, **you’re not alone.**
When we lack energy and focus, even basic chores take us more time to complete. We’re more irritated and less compassionate when engaging with others. And we’re more prone to make mistakes or wrong choices that can shape our lives in the long run.
Even though lack of energy and focus can have various reasons, there are a few simple routines that can help us sustainably improve how we feel:
# Fix this first
Your energy levels are dictated by the [amount and quality of rest you get.](https://medium.com/mind-cafe/how-to-sleep-well-and-wake-up-full-of-energy-c80e3d94d5f9)
Without proper sleep, you can’t feel and perform at your best for long periods.
When we’re busy, the easiest thing to do is cut down on sleep. We wake up early to finish work or stay up late for the same reason.
But in reality, cutting down on sleep is slowing you down.
Without enough high-quality sleep, we’re prone to mood swings and more irritable. We feel sluggish, slow, and unfocused. Plus, the quality of our work decreases too.
As Shawn Stevenson writes in [Sleep Smarter](https://www.goodreads.com/book/show/22377589-sleep-smarter):
> “There’s no facet of your mental, emotional, or physical performance that’s not affected by the quality of your sleep.”
## What to do:
For most people, the ideal range of sleep is between seven to eight hours per night.
Typically, women need more rest than men due to differences in brain structure and hormones.
Apart from getting _enough_ sleep, you also need to take care of [_how well_ you sleep](https://medium.com/mind-cafe/how-to-sleep-well-and-wake-up-full-of-energy-c80e3d94d5f9).
Here are the most simple yet effective changes you can implement right away:
**Stick to a consistent sleep schedule** by going to bed and waking up at the same time most days.
Your body hates inconsistent schedules. Plus, a consistent schedule will make it much easier to fall asleep and get back up at the right time.
**Avoid caffeine or big meals before bedtime**, so you can fall asleep more easily.
**Avoid screens at least 30 minutes before bedtime.**
Engage in relaxing activities instead. Do whatever feels best for you, whether that’s reading, journaling, stretching, spending time with your loved ones, or taking a hot bath.
If possible, **don’t exercise late at night** and allow your body to calm down in the evenings.
**We sleep better in cold, dark, and quiet rooms**, so make sure your bedroom isn’t too warm, and if necessary, wear earplugs and a sleeping mask.
# Fill your days with “energy breaks”
Even after eight hours of high-quality sleep, you might sometimes feel tired and lack energy. And that’s okay.
Your body is not a machine. You need breaks.
Most of the time, we go full-steam ahead and don’t listen to our internal clues throughout the day.
When we feel tired, we force ourselves to get the work done by grabbing coffee and energy drinks instead of listening to our bodies.
But in reality, fighting against our natural energy cycle is the worst thing to do.
## What to do:
To feel energized and stay focused, we must fill up our cups throughout the day, not just at night.
When you feel sluggish or tired, you should do one of two things:
– Allow your body to rest to regain energy (e.g., by taking a power nap).
– Move, so you feel energized through activity (e.g., by going on a walk or doing a quick workout).
Whenever possible, choose one of these two options over caffeinated drinks.
Find out what works best for _you_ and purposefully schedule energy breaks to keep your focus high.
And if you want to opt for a cup of coffee, make sure you do it intentionally.
Take your time.
Feel the warmth of the cup and enjoy the smell before taking your first sip.
Embrace your break and let your mind and body rest for a few minutes.
You deserve breaks. And mindfully enjoying them will allow you to work better afterward anyway.
# Disconnect to reconnect
We all know that social media, colorful displays, and the devices we use daily can cause significant harm, yet we struggle to avoid them.
Getting caught up in endless news feeds is now easier than ever before. While the constant dopamine rush of refreshing apps feels good at that moment, it messes up our brains in the long run.
In our quest to stay up to date on global events, our friends’ life updates, and influencers’ latest promotions, we often end up feeling disconnected from ourselves and our loved ones.
We have to keep in mind that social platforms and news sites make money off our attention and that our mental energy and time are our most precious assets.
## What to do:
You don’t have to give up your devices or social media altogether, but it does make sense to stick to a few basic rules so they don’t ruin your energy and mind:
**Set timers to limit the time you spend on individual apps.**
Most smartphones let you do that through the settings with just a few clicks. That way, you can be more intentional when using certain apps for fun. You’ll quickly realize how fast a few minutes of scrolling can add up and become _hours_ you waste each day.
**Schedule “no phone” time. **I’m not a fan of radical detoxes, but I encourage you to intentionally put your phone away for a set time a few times per week.
Ideally, you’ll have a dedicated no-phone period each day, for instance, in the early morning or before going to bed. But you can start small and put your phone away for a few hours on the weekends first.
**Go gray. **The [most effective](https://www.liebertpub.com/doi/10.1089/cyber.2022.0027) and simple way to spend less time mindlessly using your phone is by turning on grayscale mode.
By avoiding color, your phone becomes less attractive and addictive. You can easily [turn on the grayscale mode](https://www.washingtonpost.com/technology/2022/07/28/how-to-grayscale-limit-apps-iphone-android) using the settings of your smartphone.
# “Does it spark joy?”
I won’t force you to become a minimalist, but I’ll encourage you to [let go of things, activities, habits, and even people](https://medium.com/personal-growth/6-things-you-should-say-no-to-for-a-happier-life-f5368758ad01) who constantly drain your energy.
Each time you spend energy on something you _dislike_, you end up with _less time_ for activities and people you actually love.
Letting go can be hard. But in the long run, holding on to things that make us feel tired and miserable is much worse.
## What to do:
Decluttering and resetting your life is a process. You can’t let go of everything that bothers you at once, but you can start _now._
For the next week, pay attention to items, activities, social accounts, responsibilities, and people that suck your energy.
You won’t be able to eliminate _all_ of them, but you might indeed be able to quickly make significant changes.
Let go of items that are broken, useless, or ugly. Get rid of clothes you do not intend to wear or that don’t fit. Unfollow accounts that make you feel miserable through their content. Unsubscribe from newsletters that suck your energy.
As Marie Kondo [preaches](https://www.goodreads.com/book/show/22318578-the-life-changing-magic-of-tidying-up), ask yourself whether the things you’re holding on to _spark joy._
If a piece of clothing makes you feel miserable because you can’t wear it, give it away so someone else can experience joy by actually wearing it.
If an influencer or celebrity makes you feel bad by sharing her glamorous life, unfollow her, so you can focus on making changes in _your_ life instead of consuming someone else’s.
You deserve to be surrounded by people and things you _like._
Getting there will be a process, but it’ll be worth it.
# Ignore what you just read
Well, unless.. it makes sense for _you_.
Over the last five years, I’ve written hundreds of articles on _how to improve your life._ My stories and emails are read by millions of people each year. And I’ve worked with hundreds of clients in my workshops and trainings.
I love what I do, but there’s one thing I sincerely hate about the industry: Most coaches, writers, educators, and influencers force their ideas on their audiences without ever mentioning that **you need to find out what works for *you*.**
The advice I shared above can be priceless.
Getting more and better sleep, reducing screen time, getting rid of stuff that drains your energy, and using pauses to fill your own cup can be valuable for different people in different life situations.
But if you’re a mum to a toddler and a newborn, I hate to say it, but you might need _different_ ways to cope with the workload you have each day.
If you’re close to burnout, using any of the ideas above might feel impossible, and you might need professional help.
If you feel like you’re doing all of the above but still feeling tired and unfocused most of the time, you might want to see a doctor and get your blood levels plus hormones checked.
## What to do:
Reading self-improvement is nice. It makes you feel _productive _and inspired. But eventually, it only helps if you follow these four steps:
– **Collect ideas by reading advice from different minds.** Don’t just stick to a few people but tap into new ideas that might sound weird at first.
– **Constantly reflect on your current situation and needs.** Tips are useless if you don’t need them. Get clear about what you need, so you can look for the right type of advice.
– **Always be critical.** Publishing articles, videos, and images with ideas on how to improve your life is child’s play, and lots of people share garbage. Even those who are thoughtful might share stuff that just isn’t true for _you_. Judge what you read, watch, and see, and only take the advice you need.
– And once you find ideas that seem truly helpful, **create an action plan.** Set reminders to help you _do_ what you’ve read. Without action, the best ideas are just that — ideas.
Contributed by Sinem Gunei
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