Categories
Energy Exercise Fatigue Focus Productivity

Take a Break and Get Out More

Time to Walk

I like listening to video and audio podcasts when I’m at work. Luckily for me I currently work in an office where I am able to do that without too much hassle from other colleagues and bosses.

I don’t do it all the time, but definitely when I’m getting a little stressed or frustrated with a problem that is seemingly impossible to fix (at that precise moment). Turning my attention towards something else for a brief moment has helped me clear the brain fog and find a solution.

Unfortunately, lately I’ve been staying at my desk for almost the whole day and I’ve found that even though I take a few micro breaks, by the end of the day I’m exhausted.

Work, Work, Work

Having the feeling of being productive is very important to our self esteem and general mental health. But things that are positive, if done to excess, can harm.

I, like you probably do, work in a culture of very productive people in which you don’t want to be seen as a slacker or someone who doesn’t pull their weight; so, to not feel like you are letting the team down you minimise the breaks that you take.

For me that came in the form of not leaving my desk too often and taking micro breaks where I’d check my email, message my friends and family quickly, or just look at what’s trending in the world of entertainment (better known as gossip)!

This was especially true when I had tight deadlines or a heavy work load. In fact I spent more time having micro breaks than I did having “proper” breaks.

At first I thought that it helped me deal with the stress at work, but after a while I began to feel flat and demotivated.

Overloaded

It was becoming clear to me that I wasn’t able to keep the quality of my work consistently high, and that if I noticed, it wouldn’t be long before others did too.

At first I tried turning my phone to flight mode and leaving it in my bag, but I found myself checking news and other interesting websites just as much as I had done whilst being on my phone!

I then doubled down on using the Pomodoro technique to focus on the tasks at hand but that didn’t help when I had difficult or complex issues to solve as I spent more time at my desk working on said problems.

Get Up and Get Out

During one of my intense focused work sessions I caught myself staring out of the window watching people walking by.

It was then that I realised what I needed to do. I grabbed my coat put my EarPods in and went for a ten minute walk in the green a few metres away from my office.

There’s something about being out and about, particularly where there’s a lot of trees or open green space that’s really relaxing. Sometimes I listen to a podcast, music or audio book, and sometimes I just let my mind wander from one thing to the next.

I’ve lost track on the amount of times that I’ve had a good idea come to mind, or realised the solution to a problem, or even just felt more refreshed and awake whilst on these walks.

Where I live it gets dark earlier in winter and there’s less sunlight. Going for outdoor walks either just after lunch or instead of a coffee break have really helped to boost my mood and improve my concentration when getting back to work.

Recap

Nowadays I make a point of taking at least one walking break outside when I can and I’ve found that when I do, I naturally have less breaks where I stare at my phone or monitor.

The act of getting up and going for a walk helps because:

  • I get fresh air
  • I raise my heart rate
  • I get more vitamin D for free
  • I put my mind in a more receptive state allowing me to find alternative trails of thought
  • I can listen to something that helps me switch off for a while

Overall, what’s not to like? If you find yourself in a bit of a rut, maybe try going out for a walk.

Afterword

“All truly great thoughts are conceived by walking.“

Friedrich Nietzsche

Categories
Caffeine Alternative Energy Fatigue Productivity Tiredness

How To Boost Your Energy

Energy Boosters

Lift off…

Feeling tired, fatigued or burnt out? You’re not alone. According to the National Safety Council more than 43% of workers are sleep-deprived.
Fatigue – You’re More Than Just Tired, NSC

The fact that tiredness is on the rise may account for the global demand for energy-boosting products being at an all time high. Caffeine consumption is on the rise and producers are capitalizing on the trend by providing more products that contain caffeine.

With all these products being put out in the market, it may make it easier to exceed recommended caffeine limits. 

So what are the alternatives to consuming caffeine to boost our energy levels?

Boost
Photo by dan carlson @dan_carl5on on Unsplash Full focus at a coffee shop

Why Are We So Tired?

Our modern lifestyles tend to encourage behaviors that as a whole can lead us to feeling tired. Demanding jobs, long shifts, long weeks, sleep loss, no rest breaks and long commutes are just a few of the ways that we may be contributing to our tired state of affairs.

Compounding the issue is our willingness to use stimulants such as caffeine to give us a boost of energy to get us through the day.

Does Caffeine Really Boost Our Energy Levels

Caffeine tricks our minds into releasing dopamine, which makes us feel alert, motivated and good about ourselves. This makes us feel as though we have more energy than we actually have.

Eventually, you’ll need ever increasing amounts of caffeine to achieve the same energy boosting effects. This can happen as soon as a week to 12 days.

When trying to give up caffeine, withdrawal symptoms can begin as fast as between 12 to 24 hours, explaining why some people need a coffee in the morning to feel as though they are awake.

Withdrawal symptoms include but are not limited to the following:

  • Fatigue
  • Depression
  • Lethargy
  • Vomiting

Alternative Boosters

Companies such as Bayer AG, PepsiCo, Boehringe Ingelheim GmbH and Sanofi are investigating using herbal and/or traditional medicines as alternatives to using caffeine.

As an individual you can use the following techniques and tips right away to help boost your energy:

  • Number one is to get more sleep.
    Although everyone is different, studies show that most people are most alert when they regularly get between 7 to 8 hours sleep.
  • If you are working on a tedious task, take regular breaks.
    Performance tends to decrease after 90 mins of continuously working.
  • Be alerted to when you are tired by using a tiredness alarm like V-CAF.
    V-CAF is an Apple Watch app that works by subtly notifying you when you are most likely to be drowsy and not focused on your current activity.
  • Eat whole foods and avoid foods containing processed sugar.
    This will help keep your energy levels balanced throughout the day.

Review

The best way to boost your energy is to make better lifestyle choices and avoid stimulants that trick your body into thinking it has more energy than it does.

Here are the takeaways:

  • Get more sleep
  • Whilst working or doing something that you need to focus on, take lots of breaks
  • Use tiredness alarms such as V-CAF
  • Eat whole foods, avoid processed foods

Conclusion

Tiredness is our body’s way telling us to slow down and take care of ourselves.

By trying to short circuit our body’s defense systems, we put ourselves and others at risk.

A few simple lifestyle changes can really improve our quality of life.