Interesting reading in Harvard Business Review.
Here-below, a short summary :
Six Ways to Refuel Your Energy Every Day
1. Make sufficient sleep your highest priority.
Two tips :
- Set a specific bedtime and begin winding down at least 30-45 minutes earlier — avoiding stimulating activities like answering email, and opting instead for more relaxing ones like taking a warm bath, or reading.
- Spend a few minutes reviewing what’s on your mind before you go to sleep, and then write down anything that’s worrying you. What you’re doing is effectively parking these concerns so that they don’t end up keeping you from falling asleep, or back asleep in the middle of the night
2. Take a renewal break at least every ninety minutes.
With your eyes closed, try breathing in through your nose to a count of three, and out through your mouth slowly to a count of six.
3. Keep a running list of everything
The more fully and frequently you download what’s on your mind, the less energy you’ll squander in fruitless thinking about undone tasks, and the more energy you’ll have to be fully present in whatever you’re doing.
4. Run up your heart rate or take a nap in the early afternoon.
If taking a run or going to a gym is too time consuming, how about taking a brisk 15 to 30 minute walk outside?
- This could be done during lunch time or between 1 and 4 p.m
5. Practice appreciation — and savoring.
One of the least recognized ways we squander energy is in negative emotions. We’re far quicker to notice what’s wrong in our lives than what’s right.
- Look for opportunities to appreciate someone in your life, and share what you’re feeling — directly, or in a note. You’ll be giving the other person a shot of positive energy, but sharing positive energy will also make you feel better.
- Look too for opportunities to appreciate yourself. Take time to savor small victories, give yourself credit where you deserve it, and forgive yourself when you fall short.
6. Develop a transition ritual between work and home.
When we leave the office, many of us carry work with us. The result is that even when we get home, we’re still not truly present. Consider establishing a very specific way to disengage from work so you can leave it behind.
- The most powerful ritual we’ve seen clients build is to stop somewhere along the route home, such as a public park, and take a few minutes to let the day go, and to focus on the evening ahead.