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More Energy Now!

Would you be willing to make a few small changes that can reap big rewards in how energetic and alert you feel? Sound appealing?

Yeah, we thought so. We know how tempting the snooze button can be each morning, and we know the 2pm grogginess is not desirable. On top of that, when you do get home from a busy day, you may be bringing home a “cranky” attitude. Get off the hamster wheel and start living an energetic and alert life! Here’s how:

1. Delay your morning coffee
Wait … don’t stop reading. We love our cups of joe too, but if you can delay your first cup to 1.5-2 hours after you wake up, you will enjoy the caffeine that much more. Cortisol (stress hormone) levels are highest when we first wake up. Let the cortisol get your morning started, then enjoy a cup of coffee. Otherwise, your body adapts by producing less cortisol in the morning, which means you need more and more coffee to feel awake and stimulated.

2. Bump up your walks to 20 minutes
Walking for 10 minutes a day is great, as research shows this minimal activity can boost energy for up to 2 hours! Well, in this case, more is better. Double your walk time to 20 minutes, every other day, and feel less fatigue and more “zip to your do-da!” Researchers at the University of Georgia found that a 20-minute walk, just 3 times per week, can decrease fatigue by 65%!

3. Write down your to-dos in the morning
As the day winds down, you may be in a routine to note what needs to be done tomorrow. While the intention is good, it can send your mind racing pre-slumber and interfere with quality sleep. Instead, set aside 10-15 minutes to write your to-do list in the morning. It sets your day up to be focused. Also, halfway through the day, re-evaluate your to-do list and shuffle accordingly.

4. Set a sleep-time alarm
This is one of the MOST IMPORTANT tips you can take away from this energy-boosting article. Sleep is one of the first “time savers” that gets cut when we get busy. However, if you cut out sleep, you won’t be as productive the following day. It is a vicious cycle that can be avoided by setting a timer for what time you need to power down and head to bed.

5. Do some deep breathing in bed
Meditating for 5-10 minutes can clear your mind and bring a sense of calm to your evening. Don’t have a routine? Check out this article that gives you 6 Breathing Exercises to Relax in 10 Minutes or Less: (http://greatist.com/happiness/breathing-exercises-relax). You are just a few deep breaths away from a state of calm …

We challenge you to pick out even one of the energy boosters above. Make a note of how you feel before implementing this easy change, and check in with yourself after a few days. How do you feel? Got a bit more pep in your step?

Check out the full article inspired from Women’s Day: “More Energy Now!” in the October 2016 edition.

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