Why you have low energy, and what to do about it

Your energy fuels your accomplishments and inspires those around you.

In this article I am going to teach you how to how to create and maintain your personal energy through the day.

Your energy levels influence your productivity, impact your discipline, and affects your attitude.

By bringing high energy to your day you can accomplish more.

Low energy levels will get you off track, decrease your productivity, and keep you trapped in a day of mediocrity.

Let’s look at the 4 biggest influences to your energy.

Summary of the steps

Maintaining high levels of personal energy requires you to take care of yourself. This means you must dedicate time to self-care even when you have a long list of tasks to accomplish. If you have low energy, there are 4 culprits to look at:

• You are not sleeping enough
• Your diet sucks
• You are not exercising
• You have forgotten your purpose.

These are not ground breaking concepts. I am sure you already knew this. But do you know how and why to address these?

Here’s how, step by step:

Get some sleep

To bring the energy, you must sleep.

I hear people brag that they can get by on 4 hours of sleep. While a piece of me is jealous, another piece thinks, “Think of what they could accomplish if they were fully rested.” Also, who wants to just “get by?” I want to thrive.

Getting enough sleep is crucial for maintaining high levels of personal energy throughout the day. Without proper rest, your body cannot recharge and refresh itself, leading to fatigue and decreased productivity.

Additionally, lack of sleep has been linked to increased stress levels and a weakened immune system, both of which can further drain your energy.

Also, sleep impacts your hunger hormones which also play a role in your energy levels. Poor sleep can increase your hunger signals by 18% and decrease your satiety signals by 18%.

It is difficult to bring the focus and energy if you are distracted by being hungry.

How much sleep should you get? While everyone is different, there is a consensus that between 7-8 hours is optimal.

If you are not getting 7-8 hours of sleep, here are some steps to take:

• Set a consistent wake up time.

If you need more sleep, don’t just try to go to bed earlier. Try waking up earlier and make it a consistent time.

This can help you want to go to bed earlier.

Try waking up 30 minutes earlier. Then, go to bed 30 minutes earlier that night. Maintain that wake-up time and move your bedtime up 15 minutes per week until you are getting the recommended duration.

• Establish a nightly routine.

Your bedtime is a habit. As you prepare for bed, your body starts to wind-down and ready itself for your slumber. Just as Pavlov’s dogs salivate at the ringing of the bell, you can build a habit of sleep prep so you are likely to fall asleep faster when the time comes.

• Put your phone away.

Bright lights inhibit the natural release of melatonin which will impact how tired you feel. Also, if you catch yourself scrolling before bed, you are more likely to get your brain fired up at all that you see decreasing your ability to relax.

Read a book. Talk with your spouse. Put your phone down.

• Sleep in the dark.

Make sure your room is dark. Again, lights impact melatonin release. Set yourself up for success by ensuring darkness in your room.

Sleep is good for your brain and your body. There are a couple more things that are good for your brain and body, so let’s move to them.

Fuel yourself for energy

Your energy is both physical and mental.

What you put into your body directly impacts your brain and body, and therefore your energy.

Let’s talk about the brain first.

Your brain consumes about 20% of the oxygen you breath and burns about 300 calories per day. It is a highly active organ.

Though your brain prefers a steady flow of glucose to function optimally, high sugar meals will ruin your energy levels over the course of a day.

You will feel awesome after eating a bunch of carbs, but soon after you may feel that dreaded blood sugar crash. When that happens, your focus will slip, your energy will decrease, and your brain will be on the hunt for food.

When eating, make sure you are getting in plenty of protein. Research shows that between 1.5-2.2 grams per kg of bodyweight is optimal (if you are exercising… which you should be).

Also, when eating a meal, but sure it is balanced. You want to eat carbs + proteins + fats. Eating protein and fat with your carbs will slow the speed at which sugar is released into your bloodstream.

This will decrease the likelihood you will experience a blood sugar spike and drop.

If you are not the hangry type, you can try intermittent fasting as well. When fasting, your body will create a steady level of blood glucose by mobilizing sugar stored in your muscles and liver. Your body can also create glucose from proteins via a process called gluconeogenesis. Unless you are fasting for days, or eating a ketogenic diet (that is another long conversation), then your body will have plenty of glucose for fuel.

Maintaining a steady blood sugar level will positively impact your brain, focus and energy.

Remember, energy is also physical. Now it’s time to talk about exercise.

Workout for peak energy levels

The energy you bring is greatly influenced by your physical conditioning.

If you get winded by walking up stairs, how can you bring your A game to your life throughout an entire day?

The fix - exercise.

Exercise will get you fit and keep you ready to bring the intensity all day.

You don’t have to do soul-crushing workouts to see results either. Go on a run, do some strength training, pick up yoga.

Any workout is better than no workout.

A 5 minute workout is better than a 0 minute workout.

Also, exercise impacts your brain. As I discussed in this article, exercise promotes brain health and balances your neurotransmitters to improve your ability to focus, learn, and destress.

Get after your workouts.

Remember your purpose

When you care about the work you do, you are more likely to bring energy to it.

Many of the tasks we do can feel mundane. But if they accumulate to your purpose you can bring passion and energy to them.

Make time to remember your purpose.

Why are you doing what you are doing?

Who will it impact?

How will it help you achieve your goals?

Who will it inspire?

If you have not reflected on your purpose or goals, take a moment to write them down. Answer these questions:

• What is my mission?
• What goals am I striving for and how will this workstream help me get there?
• Whose lives am I impacting by doing this work?

After you have these written down, revisit them regularly.

When you feel like your work is menial, remember that it serves a larger purpose. This will help you reconnect with your own purpose and can help you bring motivation and inspiration to your day.

What about supplements?

There are some supplements that can impact your energy levels.

B-vitamins, caffeine, and other stimulants can impact how you feel.

However, these are only band-aids if you are not taking care of yourself.

Before you go looking for performance enhancers, be sure you are taking the necessary actions to take care of yourself.

No amount of caffeine will make up for chronic poor sleep.

The Wrap Up

Your energy levels influence your productivity and inspires others. The energy you bring is up to you.

When you take care of yourself physically, and remind yourself of your purpose, you can show up with the motivation to crush your tasks and your day. This energy will be contagious.

So, sleep, eat well, exercise, and live with purpose.

Bring the energy.

Thanks for reading. If you feel anyone else could benefit from this article, please share it with them.

Go crush it today.

Clark

Whenever you are ready, there are 2 ways I can help you:

• Keep reading these articles and implement what you learn.
• Coaching - If you want personal help in leveling up your leadership and performance, reach out to me at [email protected].