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Maintain your energy throughout the work day
Do you find yourself losing energy throughout the day? It can be hard to feel on top of things, and ready to go, at all times. But there are some things you can do to help.
Toye Oladinni
2022-09-28
Career Resources

It’s autumn again, and with the dreary weather it can be even more difficult to stay pepped up. We all lean on coffee, but when you’re in a real slump even that stops working, and when you’re tired your work will inevitably suffer. To stop these days, it’s worth trying these helpful tips to maintain your energy throughout the workday, and make sure you’re always ready to give things your all in the office. 

Keep the carbs light at lunch

Everybody knows that feeling after Christmas dinner when you’ve barely got the energy to stand. Well if you’re eating too many carb heavy foods at lunch at work, you might be subjecting yourself to a miniature version of it. Food like pasta, white rice or white bread can cause a spike in your blood sugar levels, and eventually have you feeling tired. Having less of these doesn’t mean feeling less full - instead try replacing them with foods that give you energy, like nuts, fruits, avocados or salmon. 

Tune in

When the workday is getting a little monotonous, there’s nothing like some of your favourite songs to give you some energy. In fact, studies have shown that your favourite music can give you a dopamine hit - talk about feel good music! You might want to avoid songs that you can’t help singing along to, but music can be a great energy booster at work.

Take a break

If you’re feeling burnt out, it might be that you need a quick break to get you going again. Research has shown that taking a 15 minute break every hour and a half helps to improve your productivity and gives you energy. It might be slightly different for you, but in general most of us can’t focus for longer than 90 minutes. Powering through might help in the short term, but in the long run it’ll likely hamstring you.  

Change tasks

Working on the same task for a hyper-extended period of time is a ticket to boredom, and boredom is a ticket to tiring yourself out. If you can plan your time such that you’re doing different types of work throughout the work day, the variety will help to keep you going. 

Keep high energy people around you

It’s not easy staying energetic at the best of times, but if you’ve got negative or just generally downbeat people around you, that makes it even harder. Work is most fun when you’ve got a good team with you to support you and liven up your day. Try changing desks or changing who you take love with - if it happens that you find yourself looking at things more positively or having more energy, then it might be that you need to change some of the company you keep. 

Stay outcome orientated

Most great tasks require a lot of boring work to accomplish - that’s just  a fact of life. And nobody’s job is going to be riveting all the time. If you’re finding what you’ve got to do at the present moment a bit boring, it’s good to remember the bigger picture - what outcome is this task going to help bring about. This matters in terms of the organisation, and in terms of your career and personal goals. 

We hope that you’re feeling more energetic already! If you’ve found this article useful, be sure to keep up with inploi’s community page, for more tips and tricks on thriving in the world of work. 

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