Time to power up!
Tired all the time and feel in a slump? You’re not alone. Here life coach Simon Ong explains how to give your energy levels a serious boost
If you’re feeling fatigued and have lost your get-up-and-go, you are most definitely not alone. In fact, a study from Harvard Medical School, US, has dubbed it “pandemic brain”, after research discovered people had increased markers of brain neuroinflammation post-pandemic, with 36 per cent of participants feeling mentally exhausted and 27 per cent physically exhausted.
So how do you get back some va-va-voom?
“Energy is our magic life force – when we’re energised there’s nothing we feel we can’t overcome,” says life coach Simon Ong.
“When we lack energy, however, we make poor decisions, get frustrated over the smallest of things, and operate significantly below our potential. Sadly, too many of us feel exhausted with little time to recharge. Luckily there’s lots you can do to inject energy into every area of your life.”
Here Simon reveals his top tips to help you unlock your most energetic self.
THE 3-2-1 RULE
If you sleep better, you live better. Starting a new day without enough rest means your physical, mental and emotional energy suffers. Try the 3-2-1 rule to ease yourself into a better night’s sleep.
Three hours before bed, log off from all work-related activities. Spend some time reviewing your day and plan tomorrow’s priorities. Doing this will help you fall asleep faster because you won’t go to bed figuring out what needs to be done.
Two hours before bed, say no to any more eating.
One hour before bed, take any digital devices out of the bedroom and use this time for relaxing activities such as reading, taking a warm bath and meditation.
Play some calming instrumental music in the background, together with soft lighting.
GAMIFY YOUR EXERCISE
A workout releases endorphins that wake up the body. They also make us happy, and being happy gives us energy. Researchers at the University of Georgia, US, found that inactive people, who normally complained about fatigue, could experience an energy jump of up to 20 per cent by simply participating in regular, low-intensity exercise.
However you choose to move your body, the key is to enjoy the activities you participate in. If you’re struggling to find the motivation, why not “gamify” the experience – it can heighten your engagement in an activity and motivate you to achieve more. Exergaming is a fitness trend that offers a physical twist on the traditional way of playing video games. Depending on the video game you play, you can select from a wide library of exercise options, all while overcoming a fire-breathing dragon, escaping from danger in a futuristic cityscape, or competing against players living on another continent.
Or try the Zombies Run app which combines training for a 5k with an exciting adventure.
BENTO BOX EATING
Since one of our primary sources of energy comes from the food that we eat, we must be conscious and mindful of what we consume. Food is fuel, and the better it is, the better your body operates.
The bento box is a concept that has been used for centuries in Japan to control portion sizes and to carry delicious, nutritious food that’s well balanced.
A bento box typically consists of food such as rice (40 per cent), fish or meat (30 per cent), and vegetables and pickles (30 per cent), separated into compartments and visually appealing in terms of colour combinations. The lesson here is to build meals around the idea of moderation, variety and balance, with a bias towards foods that provide our bodies with a natural source of energy. And the more colourful it looks, the better.
MAKE A GRATITUDE ALBUM
Research has found that the act of expressing gratitude energises us and makes us happier. To cultivate more gratitude, create your own gratitude photo album (GPA).
Use your smartphone to capture moments of gratitude each day – a selfie with a friend you haven’t seen for a long time, a close-up shot of a meal your partner cooked for you, or a screenshot of great feedback you have received. Save these to your GPA and organise by year and month.
At the end of each month, or when you’re feeling low on energy, you can open this album and remind yourself of everything you have to be grateful for and how much good there is in your life.
‘‘ Even lowintensity exercise can give you an energy jump of 20 per cent
NEVER STOP LEARNING
Plenty of studies show that people who are curious and willing to learn are happier and more motivated. Learning is a habit that energises you to try something new, opens your mind to new perspectives, and inspires you to take action.
Read books, listen to podcasts, take courses, watch videos, attend talks – they all boost your creative energy.
WATERFALL THINKING
Think of your mind like a waterfall – an endless stream of thoughts flooding your mind with anxiety. If you’re always stuck standing beneath it, it can be loud and intimidating. If you step back and stand in that space behind the waterfall, however, you separate yourself from the noise and are able to observe each thought without being weighed down by it. It’s not enough to sit down with your phone and mindlessly scroll – that will just drain more of your energy. You need to slow down and have a period of reflection. That might be taking time to simply sit and do nothing, explore your hobbies, be with people you care about, get lost in a book or discover new places.
PUMP SOME ‘ION’
You’ll probably notice a significant change in your energy when you’re relaxing on the beach, exploring nature, climbing a mountain, are caught in a thunderstorm or walking alongside a river.
That’s because environments such as these are full of negative ions – molecules charged with electricity, which serve to energise you as soon as they hit your bloodstream.
The message here is simple: get up off your chair, go outside your home or office and spend more time outside in nature. It’s the one place where an abundance of something negative can be good for you.
■Energize by Simon Alexander Ong (£14.99, Penguin) is available now