Energy is a precious resource

As I get older (and older and older) I’ve noticed that a To Do list where you plough through your tasks in order of priority is becoming less and less useful. As I progress though the day I notice I have different energy levels which give me the ability to do or not do certain types of tasks throughout the day. We've all experienced those days when we start off strong, but by mid-afternoon, our energy levels plummet, and we find ourselves dragging our feet, struggling to focus, and counting down the minutes until we can finally call it a day.

?So I’ve realised managing your energy throughout a working day is a crucial skill for maintaining productivity and well-being.

The Energy Rollercoaster: Why It Happens

It's 9 AM, and you're ready to tackle your to-do list with zip and zest. You power through tasks, respond to emails, and attend meetings. But as the day progresses, you start to feel a dip in your energy levels. Suddenly, even the simplest tasks feel like Herculean feats, and your enthusiasm wanes. What's going on here?

The human body operates on a natural rhythm, commonly referred to as the circadian rhythm. This rhythm influences our sleep-wake cycles, hormone production, and energy levels throughout the day. Understanding this rhythm is essential for managing your energy effectively.

Riding the Circadian Wave

This Circadian rhythm influences our energy levels, alertness, and overall performance. This rhythm is characterised by peaks and valleys that occur at various times during the day. For instance, most people experience a natural dip in energy and alertness in the early afternoon, usually between 1 PM and 3 PM. This phenomenon is often referred to as the "afternoon slump." This is why people fall asleep during presentations straight after lunch.

To manage your energy, it's important to align your tasks with your circadian rhythm. For example, tackle your most challenging tasks during your peak energy periods. If you're a morning person, capitalise on your high energy levels by diving into complex projects right after you arrive at work. Save routine or less demanding tasks for your energy lulls.

Nourishment: Fuel for Productivity

Just as a car requires fuel to run efficiently, your body needs proper nourishment to sustain energy levels throughout the day. Imagine trying to drive your car with an empty gas tank – it simply won't work. The same principle applies to your body.

?Start your day with a balanced breakfast that includes complex carbohydrates, protein, and healthy fats. These nutrients provide a steady stream of energy and help prevent mid-morning crashes. There are plenty of ideas online for this .

Moreover, stay hydrated. Dehydration can lead to fatigue and decreased cognitive function. Keep a water bottle on your desk and sip throughout the day. Avoid excessive caffeine consumption, as it can lead to energy crashes later on. Instead, opt for herbal teas or infused water for a refreshing pick-me-up.

I’ve just discovered I’m caffeine sensitive and it has transformed my life.

The Power of Movement

Sitting at a desk for prolonged periods can drain your energy and leave you feeling sluggish. Incorporating movement into your day is essential for managing your energy levels. Physical activity increases blood flow and oxygen to the brain, boosting your alertness and focus.

Take short breaks to stretch or walk around the office. Consider scheduling walking meetings or using a standing desk. Even a brief stroll during lunch can invigorate your body and mind, setting the stage for a more productive afternoon.

?Managing Stress

Stress is a major energy killer. When you're stressed, your body releases cortisol, a hormone that can drain your energy and impair your cognitive function. Learning to manage stress is essential for maintaining consistent energy levels throughout the day.

Incorporate stress-relief techniques into your routine, such as deep breathing exercises, meditation, or mindfulness practices. These techniques help reduce cortisol levels and promote a sense of calm and focus. Even taking a few minutes to close your eyes and breathe deeply can make a significant difference in your energy levels.

Quality Sleep: The Foundation of Daily Energy

The quality of your sleep directly impacts your energy levels and overall well-being. Poor sleep can lead to daytime fatigue, irritability, and difficulty concentrating. To manage your energy effectively, prioritise getting a good night's sleep.

Create a sleep-conducive environment by keeping your bedroom dark, quiet, and cool. Establish a regular sleep schedule, aiming for 7-9 hours of sleep each night. Avoid screens before bedtime, as the blue light emitted by devices can interfere with your body's production of melatonin, a hormone that regulates sleep.

The Ripple Effect: Balancing Work and Life

It’s easy to fall into the trap of overworking, especially when deadlines are looming or you have to work though a weekend. However, neglecting your personal life can lead to burnout and a decline in energy levels. Achieving a balance between work and life is vital for managing your energy sustainably.

Set boundaries by designating specific work hours and sticking to them. Communicate your limits to colleagues and supervisors to ensure they respect your personal time. Engage in activities that recharge you outside of work, whether it's spending time with loved ones, pursuing a hobby, or simply enjoying a leisurely walk in nature.

Work out what’s right for you

While these strategies provide a solid foundation for managing your energy throughout a working day, it's important to remember that everyone is unique. Your energy levels, preferences, and circadian rhythm may differ from those of your colleagues. Pay attention to how your body responds to different strategies and make adjustments accordingly.

Experiment with different approaches and observe the impact on your energy levels and overall performance. Keep a journal to track your daily routines, energy highs, and lows, and any changes you implement. Over time, you'll gain valuable insights into what works best for you, enabling you to fine-tune your energy management strategy.

Know how your body works

Managing your energy throughout a working day is a skill that can transform your productivity, well-being, and overall quality of life. By understanding your circadian rhythm, nourishing your body, incorporating movement, managing stress, prioritising sleep, and achieving a work-life balance, you can create a powerful routine that propels you through your day with vitality and enthusiasm.

Remember, energy management is not a one-size-fits-all approach. It requires self-awareness, experimentation, and a willingness to adapt. As you embark on this journey to optimise your energy levels, you'll unlock your true potential and experience the satisfaction of accomplishing your tasks with focus, efficiency, and a zest for life