It's 3 pm, and you're definitely dragging. Your body feels like a car that's run out of gas. And while the official workday may soon be over, your day isn't as you have another list of chores. Here are some fatigue-fighting strategies that offer an instant energy boost, just in time to shine for the 4 o'clock meeting. Once you've mastered these energy-boosting strategies, any one of them can make you feel like you've just had a tune-up.
Reach for energy food: You may be thinking candy bar but a sugar boost will just leave you lagging again in an hour. For a nearly instant energy boost that lasts, eat a healthy snack containing protein and a complex carbohydrate. One place to find complex carbs is in whole-grain products. Try a whole-grain cracker with low-fat cheese, or a peanut butter sandwich on whole-wheat bread. That combination of protein and a complex carbohydrate increases your blood glucose in a sustained way.
Take breaks: Multitasking is viewed as the way to get a lot done quickly. But taking a short break and doing absolutely nothing for a few minutes can help you overcome fatigue and actually get more done in the course of a day. One short break of 5 or 10 minutes or even less can boost your energy immediately, and making break time a habit can keep your energy up long-term, he says.
Get moving: For an instant energy boost, drop out of your busy life for 10 minutes and hit the road, or the hallways of your office. Walking is an energizer, even a 10-minute walk can help you overcome feelings of fatigue.
Take 5 and meditate: Meditation has been shown to have fatigue-fighting effects, and you don’t need to light candles, sit cross-legged, or learn a mantra. Mini-meditation can work just as well; just take three minutes to calm yourself down and stop rushing. It helps you replenish yourself and take control of your energy."
Get the day off to a positive start with a mini-meditation while you're still in bed, then continuing with short meditation breaks throughout the day. Any quiet place in your home or office will do. You can even use the office bathroom for an instant energy boost.
Close your eyes, and take a few deep breaths. Begin to relax your body. When thoughts come, think of them like clouds in the sky. Let them float by. Visualize a positive thing: a sunset, the beach in Hawaii."
Ditch the energy vampires: To increase the amount of energy in your life long-term, experts suggest surrounding yourself with positive people whenever possible. Of course, you can't always avoid some negative people, like a moody boss or that complaining grocery clerk who always seems to be the one who checks you out. But negative people can do more than bring down your mood. Some people can make you feel so stressed in their presence that they cause a stress reaction in your body. Hence the term, "energy vampires."