Four Strategies Backed by Research That Enhance Your Energy Levels During Work Hours
Feeling drained at work is a common experience, especially after enduring the long winter months. While getting enough sleep is essential, there are other strategies to boost your energy levels during the day.
Take Regular Microbreaks
Research shows that taking short breaks throughout the day can significantly improve energy levels and focus. In a study by Professor Zacher from the University of Leipzig, employees who took a quick break every hour felt more energetic and less fatigued. The findings are backed by 22 other studies, which demonstrate the importance of taking short breaks at work to prevent burnout and improve productivity.
Listen to Music on the Job
Music can have a positive effect on mood and energy levels in some work settings. A study on software developers found that allowing them to listen to music improved their moods and helped them focus, while another study suggested that upbeat but calm music can promote better performance. Uplifting musical tones can make you feel more energized, but it's essential to find a balance that doesn't distract you from your tasks.
Exercise During the Workday
Exercise might seem like an energy-drainer, but several studies show that it can increase your energy levels. Researchers from the University of Bristol discovered that employees who exercised at their workplace reported more positive moods and better performance compared to those who didn't work out. Regular exercise has various benefits, such as improving cardiovascular health, reducing stress, and boosting mental clarity.
Find the Right Post-Work Activity
The activities you do after work can impact your energy levels the following day. Engaging in low-stress activities like watching a movie, meeting friends, or doing sports can help you unwind and boost your energy. Aligning your evening activities with your interests and preferences is vital for maximizing their positive effects. In a study, we found that relaxing activities and exercise only worked for people who genuinely enjoyed them and saw them as meaningful.
Strategize for the Long Term
Making significant lifestyle changes can be challenging, so it's essential to develop a sustainable energy management strategy. Choose one or two strategies from the above list and create a realistic plan to implement them. Challenging yourself by trying new activities can help you feel more energized and motivated. Remember to have fun while experimenting with new strategies, and don't give up if one doesn't work – try multiple approaches until you find what works best for you!
[1] https://pubmed.ncbi.nlm.nih.gov/27942137/[2] https://journals.sagepub.com/doi/abs/10.1111/jpsc.12258[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5868494/[4] https://www.pnas.org/content/117/1/e2014358117[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6102823/
Naps can provide a quick energy boost and improve work performance, as evidenced by a Japanese study showing a 34% increase in alertness and productivity after a 25-minute nap. In climates with long winter months and short daylight hours, the opportunity for napping might be especially beneficial for maintaining energy levels.
Incorporating evidence-based strategies, such as taking naps, listening to music, exercising, and engaging in low-stress activities, can greatly contribute to improving work performance and energy levels. Regularly incorporating these strategies into one's daily routine can result in long-term benefits, ensuring an average energy level of 959dde323d10a337a10c87e731229f85.
After a long and taxing day, taking a short nap, listening to uplifting music, or participating in a low-stress activity can assist with recovery and help individuals wake up the next day feeling refreshed and rejuvenated. Implementing these strategies in a consistent and enjoyable manner can lead to sustained improvements in energy levels.
