Energy levels ebb and flow throughout the day. Think of energy like a glass that depletes and needs to be replenished. When that glass empties, your energy dips physically and mentally, and your productivity suffers. However, having that glass overflowing for long periods (think being upbeat and constantly chasing deadlines) will also cause a decline in productivity because you will eventually lose perspective and burn out.
Here’s how you can manage your energy in a more balanced way to optimise your productivity.
Many different things can drain your energy, including any combination of the following:
Sleep, nutrition, and physical exercise all play a significant role in maintaining healthy energy levels. When considering your energy levels, ask yourself: Are you looking after yourself enough by ensuring enough sleep, nutrition and movement?
For example, inactivity seems like the obvious choice when trying to recoup energy levels, like binge-watching Netflix after a long day at work. But although it feels counterintuitive, gentle yoga or a brisk walk have been proven to be fatigue fighters and are better for boosting energy than a nap.
A study published in Psychological Bulletin analysed 70 studies on exercise and fatigue involving more than 6,800 people. More than 90% of the studies showed the same: Sedentary people who completed a regular exercise programme reported improved fatigue compared to groups that did not exercise.
Exercise also helps you utilise your energy better during the day to sleep better at night. And getting enough quality sleep is the best way to recharge your batteries.
Tennis player Andy Murray was asked in an interview, “Why are the longer tennis matches so tough?” He responded that it’s not the physical tiredness that has the most significant impact — they train for that and can prepare for it — instead, making thousands and thousands of decisions constantly cause mental fatigue. Think back to that overflowing glass; after a certain point, the quality of your decision-making drops.
You may not be a professional athlete, but even subconscious decisions drain energy and can cause mental fatigue. What’s more, the regular decision-making throughout the workday, like the correct way to word something in a document or email, how to best communicate and connect with teammates during a Zoom meeting, or how to achieve the outcome you want from a specific task.
To further demonstrate how constant high energy demands decrease productivity (and effectiveness) rather than increase it, John Pencavel, a social scientist and economist from Stanford University, conducted a comprehensive study of long working hours in 2014. He compared data from thousands of workers, comparing hours worked with output and success. His findings were definitive: Workers who clocked up 70 hours a week achieved no more than those who had worked 55 hours.
Studies on companies and countries that have embraced shorter working weeks (i.e. the four-day workweek), show productivity is yet to go down. People achieve the same amount or more than they did when they worked longer working hours.
A study examining more than 1,000 rulings made by eight parole judges in 2009 shows an interesting trend. While decisions are generally based on facts and law, something else is at play. It was found that the judges were more lenient during the start or after scheduled breaks in court proceedings but were harsher before a lunch break or at the end of the day.
The researchers found that the likelihood of a favourable ruling peaked at the beginning of the day, steadily declining over time from a probability of about 65% to nearly zero before spiking back up to about 65% after a break for a meal or snack.
This shows how significant breaks are to your decision-making ability and how prolonged periods of expected productivity tank your energy and affect your mood.
Consulting a healthcare provider or sleep specialist may be helpful if you have tried these strategies and are still having trouble sleeping. They can help you identify any underlying issues contributing to your sleep problems and suggest additional treatment options. With a little effort and lifestyle adjustments, you can improve your sleep and wake up feeling rested and refreshed.
This article was brought to you by Naluri’s Mental Health Coaches. Naluri empowers you to develop healthy lifestyle habits, achieve meaningful health outcomes, and be healthier and happier through personalised coaching, structured programmes, self-guided lessons, and health tools and devices. Download the Naluri App today or contact hello@naluri.life for more information on utilising digital health coaching and therapy to become a happier, healthier you.