It's 3pm, and you're f***ing tired.
Maybe you sit behind a desk all day. Or maybe you stay at home and run around with your little humans. Or possibly you're a fitness coach and moving non-stop is your job. It doesn't matter who you are or what you do on a daily basis, I will bet my bank account that you get a case of the yawns at some point during the day. We all do, even if not every single day.
The easy fix may be to reach for another cup of coffee, an energy drink, or sugary snack of sorts. These things can provide temporary energy, but negative effects usually outweigh the short lived boost. Relying on stimulants such as caffeine and sugar can cause blood sugar imbalances, resulting in energy crashes, cravings, mood swings, and hormonal disruption.
I'm all about moderation and I LOVE my coffee, but it's important to have tools to maintain energy without relying on caffeine. Here is a list of some of my favorite ways to boost energy that you can do in 5 minutes or less.
5-Minute Energy Boosters
- Deep breathing: Notice how you're breathing right now. Are you taking relaxed, full belly breaths? If not, you may be taking short and shallow breaths or even holding your breath for short periods. This limits the oxygen that gets to your brain and your body, hence the yawn mechanism.
- Move: If you're feeling tired and sluggish, moving your body may be the last thing you feel like doing. Even a short walk or several minutes of movement can get the blood flowing and give you a nice burst of energy. Try doing a couple sets of something that requires your whole body, such as 10-15 squat jumps, push-ups, or burpees. If you're concerned about getting sweaty, try a brisk walk or some stretching.
- Laugh: Getting some giggles is a great way to shift your energy and lift your mood, especially if fatigue is a result of mental energy expenditure. Listen to a few minutes of your favorite comedy or watch kitten videos if that's more your thing.
- Gratitude: Low energy is not always a physical issue, but is often mental, emotional, or spiritual. If you're feeling down or sluggish, try taking a few minutes to focus your attention on the good things in your life. Numerous studies are showing that directing your focus to gratitude has a powerful impact on health and happiness. Read more here
- Music: Listen to a song or two that make you feel AWESOME. We all have those jams that bring back good memories or calm us down. Keep a few on hand for those mid-day blues.
- Healthy snacks: As I mentioned above, stimulants such as caffeine and sugary snacks can provide a temporary boost but usually cause a drop of energy later on, leaving you needing more. Have a protein rich snack to promote a steadier release of energy. A protein bar, nuts, hummus and veggies, or a small green smoothie are all excellent options
- A focused and fun task: Sometimes boosting energy can be as simple as shifting your attention. A fun, yet mentally stimulating task such as juggling, engaging in a sport, playing a computer game, or drawing can give you a temporary break from your work and leave you feeling refreshed and focused. This can be anything that requires all of your attention so that your a taking a "brain break.
The next time you find yourself falling asleep at your desk, try one of these strategies before pouring that tenth coffee. If you're especially tuned in to your energy, take note of whether your fatigue is physical, mental, or emotional/spiritual. Fatigue isn't always about sleep deprivation or lack of healthy snacks. Sometimes it's a result of mentally taxing work or a stressful day. Feeling overwhelmed and frustrated is draining in itself, in which case you may need a gratitude list or comedian. Play around with it, and find what works for you.