When you wake up in the morning do you feel full of energy and raring to go, inspired by your business to really make a difference? Or do you feel tired, not sure how you’re going to get through the day? Are you struggling to meet the goals you’ve set to move your business forward? Are you struggling with your time management?
The key to any success is your energy management. As entrepreneurs we often work long hours and don’t look after ourselves properly. We neglect our family and friends and are focused on making our business work. I have done this in the past and it hasn’t served me well. Working like this can lead to burnout which takes a long time to recover from.
Here are some tips that may help you to manage your energy so that you can accomplish your goals to grow your business to success and live a happier more fulfilled life. It is ESSENTIAL that we master the three fundamentals – EAT – SLEEP – MOVE before we consider anything else!
It’s really important to eat a healthy diet so that we get the nutrients we require.
- Eat three balanced and nutritious meals a day and don’t snack between meals.
- Try to avoid sugar.
- Avoid processed foods.
- Eat whole foods.
- When you have a meal eat at the table with your family.
- Focus on what you are eating and don’t eat at your desk or on the go. You will realise you are full much quicker than if you are distracted.
- Chew your food thoroughly!
- Only buy healthy food when you shop, if you haven’t got it in the house, you can’t eat it!
- Don’t shop when you’re hungry.
- Eat foods that are low GI so that they release energy slowly to keep your blood sugars even.
- Drink between 6–8 glasses of fluid a day.
- Eat lots of vegetables.
- Eat foods to support your gut health. A wealth of research points to the important link between the gut and the brain. About 95% of serotonin is produced in the digestive tract, and that means making gut health a priority will help to improve our mood.
- Probiotics are beneficial bacteria and can be found in fermented foods like sauerkraut, kimchi, miso and yoghurt.
- Prebiotics are fibres that feed the beneficial probiotics in your gut and are found in foods like blueberries, strawberries, prunes, apples, flaxseed, olives and extra-virgin olive oil. Leeks, Onions, Raspberries, Beans and legumes, Asparagus, Garlic, Green bananas, Pears and Watermelon are also very good.
- Eat to help support your mood, investigate what foods you could eat to boost your mood. Here are a few to get you started!
- Eating dark chocolate and spicy foods increases endorphins.
- Turkey helps us produce serotonin.
- Lentils helps our bodies make serotonin and dopamine.
- Almonds not only boost our mood but has been shown to improve memory and cognition.
Exercise doesn’t mean going to the gym every day or running a few miles. Movement could just mean going for a walk or doing some exercises while you’re waiting for the kettle to boil! Here are a few tips that may help you.
- Find opportunities to move throughout the day.
- Do 250 steps every hour. You could do this while the kettle is boiling!
- Don’t stay in a static position either sitting or standing all day.
- Move from siting to standing frequently during the day. (32 times a day is good!!)
- Put a book on your head to find the best position to sit or stand!
- Find ways to lengthen your body and expand your chest throughout the day. Stand tall and work against gravity!
- Set a timer to go off every 20 minutes to remind you to move. Get up and do a simple movement like burpees or shake out and bounce or just jump about. Variety, frequency and consistency, not intensity are the key throughout the day. You could just stand up and walk to get water or go to the bathroom instead of doing a specific exercise.
- Park further away from the supermarket, shops or work
- Walk upstairs instead of using the lift or escalator.
- Make a list of the things you could stop doing and a list of things you could start doing to be less sedentary.
- Make walking a more consistent part of our daily lives. Do short walks 2 or 3 times a day. They can be as short as 3 – 5 minutes each!
A great night’s sleep can optimize your energy and your day. If you’re sleep deprived how are you doing to have your best day? Sleep is not a luxury it is a necessity.
- Set an alarm to go to bed early.
- Have a night-time routine.
- Close down from work at 5pm and don’t look at the TV or digital devices at least 2 hours before bed.
- Have your evening meal at least 3 hours before you plan to sleep!
- Don’t have caffeine after 2pm.
- Have alcohol 3 hours before bed or not at all.
- Don’t exercise too late.
- Have your bedroom completely blacked out.
- Keep your bedroom temperature between 60°f and 68°f
- Try and turn your mind off. You could try some meditation or breathing exercises.
- Take naps during the day if you need to.
Work out how much sleep you need and plan this into your routine.
Work on these three essential elements and see how much better you feel. It will be easier to accomplish the goals you set for your business and move forwards towards success.