4 Health Habits for Build Energy
I'm going to share four everyday practices that I employ to boost my energy and make time for the things that matter
I'm going to share four everyday practices that I employ to boost my energy and make time for the things that matter. I don't always accomplish all of these goals on a daily basis. These habits, on the other hand, give the energy that allows all of the Make Time strategies to work. These are my go-to settings on a daily basis. Let's get started.
1. Get Better Sleep
Why Does It Matter? You might consider sleep to be a productivity killer. After all, Martha Stewart and Barack Obama are said to get less than six hours of sleep per night. They are, however, exceptions. The truth is that you won't have the energy to make good use of your time until you get enough decent sleep. The advantages go far beyond simply relaxation. Sleep has been shown in dozens of studies to lower your risk of heart disease, diabetes, and obesity. It helps to strengthen your immune system. Sleep also boosts your memory and mental acuity.
What I Do: In my piece on how to become a morning person, I talked a lot about sleep. Some of my most essential behaviors are as follows: After 2 p.m., avoid caffeine. After sunset, limit light exposure (particularly from screens). Keeping all digital devices out of my bedroom (save an alarm clock). I've had a long and active day, and I'm exhausted.
Start with your smartphone if you want to improve your sleep quality. Replace your bedtime smartphone habit with anything you like to read off-screen, such as a novel, magazine, or comic book. Reduced light exposure signals to your body that it's bedtime, and avoiding social media makes it simpler to psychologically settle down.
2. Walk to Work
Why Does It Matter? Humans are a species on the move. We have evolved to flourish in a state of near-constant activity, the majority of which is walking. It's no surprise, then, that walking has numerous health benefits, especially in terms of reducing cardiovascular disease. "Walking is a man's finest therapy," Hippocrates stated. Walking, however, is especially beneficial in today's busy society since it provides mental space – time to reflect, meditate, or listen to music.
What I Do: I used to walk to work every day while I worked at GV. It was a simple habit to maintain because it is an ordinary activity that does not necessitate willpower, extra time, or special equipment.
How to Begin: Start with one day every week. Choose a "walk to work" day and combine it with something enjoyable, such as a visit to a favorite café or listening to your favorite podcast. If walking all the way to work isn't an option, try substituting walking for part of your journey (by getting off one stop early or parking far away). Even moving from driving to public transportation can add a significant amount of walking to your commute - from home to station, transfers, and station to work. Start with one day each week if it seems too overwhelming. What matters is that you find a method to incorporate walking into your daily routine.
3. Eat Fat for Breakfast
Why Does It Matter? People are starting to grasp that fat is a necessary and healthy part of our diets again, after a half-century of dubious nutritional science and terrible government guidance. It is the most important source of energy for us. It's required for cellular repair and function. It helps to minimize inflammation. Fatty foods are more filling and help you stay fuller for longer.
What I Eat for Breakfast: I eat fatty meals like eggs, avocado, and fish for breakfast. Dietary fat is beneficial at all meals, but it's especially beneficial at breakfast, when it can give a high-energy foundation for the remainder of the day. A high-fat breakfast keeps me fuller for longer and improves my mental performance.
How to Begin: Eating extra fat does not require any special knowledge. People, on the other hand, tend to eat what is familiar and convenient, so have fatty meals on hand. Choose places that serve appropriate dishes, such as quiche and avocado toast rather than porridge and pancakes. Start with one meal per day if this is a significant adjustment in your diet. Breakfast comes naturally to mind.
4. Stand Most of the Time
Why Does It Matter? Around 2010, studies on the consequences of sitting began to emerge, associating sedentary behavior to a wide range of health issues, including heart disease, cancer, muscle degeneration, and more. While it's no surprise that sitting for long periods of time is bad for you, doctors and other health experts have long assumed that exercise might "correct" the negative consequences of sedentary behavior. That is no longer the case, according to researchers. You must incorporate frequent, low-intensity movement into your daily routine to stay healthy. Standing boosts blood flow to the brain, making you more focused, intellectually sharper, and productive, in addition to preventing disease.
What I Do: I've made standing my default position. It's a simple mental shift that has resulted in a slew of new habits: I use a makeshift standing desk at home; I stand up during breaks (see below); I walk most places; and I carry my groceries, bags, and laundry. When I'm eating, at a meeting, watching TV, or even having a "sit break," I still sit. However, changing my mentality from "sitting is normal" to "standing is natural" has aided in my behavior adjustment.
Switching to a standing desk is the best change you can make if you work at a computer. However, don't try to go from constantly sitting to always standing; the abrupt transition will produce its own problems. If possible, utilize an adjustable desk or divide your desk or office into various "workstations" so you may alternate between sitting and standing throughout the day. If this isn't practical, sit at your desk but search for other ways to get up and move: breaks, meetings, lunch, and so on. Get up at least twice an hour.