Ten Bulletproof Ways to Increase Your Energy
I often say in my leadership keynotes and presentations, “You can’t get more time, only more energy.” The ultimate time-management secret isn’t about time at all. You can’t manage time but you can manage your energy.
Today, people are fading. Burnout is on the rise and 90% of business executives say they are feeling the affects of burnout.
During a recent leadership development day with senior leaders at a large company, nearly 75% who took my Energy Assessment indicated a score of fading energy and several indicated they felt burnt out.
The most productive and healthy leaders take more breaks.
Recent research from The Energy Project shows that humans move from full potential and energy to physiological fatigue every 90-minutes. Our bodies send us signals to rest and renew, but we override them with coffee, energy drinks, or sugar hits.
A better solution…
Think in terms of “pulse and pause.” Take 90-minutes for goal-focused work followed by a short break to drink water or have a healthy snack.
The Draugiem Group installed software to track time and productivity of their employees. They discovered the top 10% and their most productive group worked 52-minutes and then took a 17-minute break.
Remember, energy starts with health!
Here are ten bulletproof ways to increase your energy and power-up productivity:
1. Get more sleep, not less.
A minimum of 7-8 hours is recommended.
2. Decrease your caffeine intake, especially late in the day.
I’m on week five of no coffee or caffeine. I was doing it for three weeks to reset, but I feel much better so I’m continuing.
3. Minimize alcohol consumption.
Try a tonic water as a substitute.
4. Focus on whole food choices and cut back on processed foods.
5. Maintain a healthy weight.
6. Remember your #1 energy source is water.
Drink a lot of it!
7. Exercise 4-5 times per week and remember, walking counts!
8. Try the 4-7-8 breathing exercise.
Try it at noon or early in the evening.
- Close your mouth and inhale quietly through your nose as you count to four.
- Hold your breath for a count of seven.
- Exhale through your mouth making a “whoosh” sound to a count of eight.
- Repeat three times.
Breathing can help you relax, reduce stress, and increase energy!
9. Take the steps.
Whenever possible, take the steps rather than the elevator. Welcome walking and increase your daily steps.
10. Stretch.
Even five-minutes of stretching can increase flexibility, energy, and oxygen in your body.
Final tip: Productivity is about energy and focus, not time!
Here’s to increasing your energy!
As a master storyteller, Steve has unparalleled ability to communicate dynamic business and leadership truths through stories, anecdotes and humor. Harness the power of the “number one” predictor of professional success, impact, leadership, high performance and sustainable relationships in business and life. Steve’s highest rated keynote presentation.
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“The purpose of Leadership Quest is to help professionals develop their personal leadership, vision and emotional intelligence. Everyday I strive to help leaders and teams achieve their desired goals in sales productivity, leadership, time maximization, and life-balance. ”
About the Author
Steve Gutzler is the President of Leadership Quest, a Seattle-based leadership development company. Steve is a dynamic, highly-sought-after speaker who has delivered more than 2,500 presentations to a list of clients including Microsoft, Starbucks, the Seattle Seahawks, Pandora Radio, Boeing, Cisco, Starwood Corporation, the Ritz Carlton group, and the U.S. Social Security Administration. He recently was voted #1 by the readership of Huffington Post as the Most Inspirational Leader on Social Media.
A published author on leadership and emotional intelligence, Steve resides near Seattle with his wife Julie where they enjoy time with their three adult children and six grandchildren.
