Careers advice

How to boost your energy at work: 6 top tips

Let’s get those energy levels up.

There are no two ways around it, winter is here. With the shorter days and chilly weather, it’s no surprise if you’re finding yourself dreaming of warmer places, and struggling to keep motivation levels up.

So, other than running to the coffee machine every hour, what can you do to boost your energy at work? Here, we’ll run through some tips to staying motivated and full of beans regardless of how hard the wind is blowing and how much rain is falling (*cough, Wellington).

How to have more energy at work

1. Drink water

While coffee might seem like the obvious answer when you’re feeling a little less than energetic, and we’re definitely not saying cut out the coffee, but there are only so many cups you can drink before you start to feel ever so slightly weird.

Drinking water is beneficial from a whole host of different points of view, but mainly because dehydration can cause fatigue,so avoiding this can make you much more awake and present at work.

2. Make time for some exercise

If being productive is the aim of the game, then trying to work through from 9-5 without breaks isn’t the way to do it. While you might think that adding physical exertion into the mix is only going to make you feel more tired, making time for exercise will actually get the blood pumping, and leave you with that ‘runners high’ (even if you don’t go running) which will help get you through the day.

A bit of exercise will go along way to boosting your energy levels.

It’s important to say that when we say exercise, we don’t mean you need to be completing a half marathon every day at work. Exercise can be anything from a walk to a spin class, and everything in between. The important thing is to get away from your desk and get moving in some way.

Some people prefer to get their exercise in first thing, so that they start the day full of endorphins, whereas others prefer to save this boost for later in the day, if they feel their energy levels dropping. It might be that you have to try a few different options, but you’ll eventually hit on something that works for you.

3. Think about your diet

Our diet has a massive effect on our energy levels, and how we feel day to day. Again, we’re not here to tell you to cut out all the fun things that you’re eating, but trying to bring a bit more balance to what you;re eating will likely have a big effect on your energy levels at work.

Crucially, don’t skip breakfast. You might think it makes more sense to have an extra half hour in bed in the morning, but if you don’t have your first meal of the day, we guarantee you’ll end up feeling more tired in the long run. In addition, try to avoid loading up too heavily on carbs, as this will likely lead to blood sugar drops and tiredness.

Also, what if we told you there’s an optimum way to drink your coffee? Apparently, you’re better off drinking one small-medium sized cup mid-morning, and then (if you want another) waiting to have another small cup in the early afternoon. This is better than drinking two cups back to back in the morning, as tempting as that morning rush might be.

4. Take some time away

If you’re finding yourself constantly tired at work, it might be that you’re experiencing burnout, and you need a longer break. This could be taking a couple of days just to chill out at home, or it could be a longer holiday.

Whatever you choose, it’s important this is actually a break – i.e. that you turn your phone off, don’t check your emails and give yourself some proper time to relax.

Doing the things you love can help you re-energise.

5. Clean up your workspace

Numerous studies have shown that a cluttered workspace can make people feel more tired and less productive. Getting your desk in order can be a great way to start the day, or a productive five-minute break if you’re immersed in a mind bending task that you know is going to take some time to complete.

Similarly, writing a to-do list is another way to focus your brain on something straightforward but productive, while also allowing you to refresh your mind from whatever it is that you’ve been working on.

6. Get a good night’s sleep

Doing all of the above and more might not help if you’re simply not sleeping enough. While there are many reasons why you might not be getting a good amount of sleep, one of the most important might be that you’re not switching off. If you’re working into the evening, and checking emails before bed, you’re likely shooting yourself in the foot when it comes to getting decent shut-eye. Even if you’re feeling under the pump with what you’ve got to get done the next day, you’ll actually be disadvantaging yourself by pushing on into the night rather than parking it and going again when you’re fresh.