Five ways to build energy

 
Most of us would like more energy. It’s great to wake each morning with that feeling of anticipation and having the resilience to feel energetically enthusiastic all day. Feeling alive with persistent enthusiasm is youthful. As we age it's easy to lose that capacity. This energy loss begins in our 40’s even though we don’t always notice it. Here are some simple practices to understand and ignite energy and build resilience throughout life starting at age 40 or 80. 

 
1.   Start the day right
Create a positive mind set for the day. Energy is positively correlated with a positive mood and a regular mood will rewire that mind-set. Make these activities into a daily habit and your normal mood will shift your mind permanently. In other words - don’t worry about not feeling positive – do these positive things and you will feel positive.

• Think of three things you are grateful for and say to yourself: 'I am going to have a very successful / enjoyable day today'
• Make your first words to another person positive
• Re-frame any anxieties you have about the day by finding a positive spin on them.
• Make a plan so that you feel in control
  

2.   Consciously plan your time and priorities
Emotionally you feel more stable if you plan the day and you will get a hit of positive chemicals when you achieve results. Our brains are designed to respond positively to action and results which is why good goal setting works.

• Get an overview by drawing a connected mind map of all the projects that need doing over the week or month (big picture context)
• Label each project with priority for action using 1, 2, 3 etc.
• Make an action list for the day from this map
  •  Break it into specific actions i.e. 'the next step to get this this project done is...'  So the action is ‘ring John’ not ‘..find out more information’.
  • Some items on the list will be one-off ‘to do’s’ and not connected to a larger project on the map. For example, taking clothes into the Hospice shop. Knock off the simple ones first, delegate any that would be better done by others and add the rest to the list.
  • Mark each one urgent or important, otherwise only the urgent ones will take priority Schedule the ones that are both urgent /important first then decide on the rest on their merits. Make sure important ones are tackled.
  • Predict interruptions where possible or allow some spare time during the day to allow for them. They will happen, but control them if they are simply distracting. For instance, if a child has an accident and has to be rushed to the emergency clinic – that is unavoidable. If you get distracted by a conversation on Facebook for 20 minutes, that is controllable.
• Keep a separate habit tracker for regular routines you want to develop such as going for a walk, writing a blog, doing brain training...tick them off when you do them to build a long term habit which will rewire your brain. After a few weeks or months your brain will automatically itemise these for you!

3.     Build in time slots that allow you to re-charge your energy  
Introverts and extroverts re-charge energy differently. It’s important to know what helps you to recover and plan it into your day. Failure to do this can lead to ‘burn-out’ over time. If you are feeling stressed – ask yourself if you have taken time to re-charge in the right way.

• Time out to meditate, walk quietly, listen to music or read a book for the more introvert who need space and quiet to regenerate energy.

• Go out to a café, meet friends or ring someone for an extrovert who needs people and activity to regenerate energy.

4.      Use brain basics to get the most from your mind
The brain works best if you use it properly. Here are some of the most common mistakes made:

• Never multi-task if you need to focus properly on something. It is a myth that women are better at this.  Doing several things at once is only possible when they are all fixed into the brains ‘auto’ system. This is normally good for routine jobs but doing something new requires full focus.
• Get rid of distractions such as phones and interruptions to allow focus.
• Make sure that you choose the time when you are at your best during the day – this varies but most people are mentally less effective in the early afternoon. Some are sharp in the morning and others in the evening. Allocate the sharp phases to important or difficult work. Reserve the low times for easier stuff.
• Don't try to work at one thing for too long - switch focus with recharging or walking when you can. Alternate around 15-20 minutes unless you hit a flow state and it is effortless to keep going.
• Move. Sitting is the new smoking. Neither the body nor the brain will appreciate more than 20 minutes in one place. This has implications for meetings, computer work as well as reading and writing.

 
5.     Do it in your own way for others
You are unique. The way in which you think and value people and situations is different and knowing your personal strengths is important. Do you find numbers fascinating, or creating ideas? Do you gravitate to detail and making lists and / or do you enjoy working closely with people. Are you cautious or adventurous?

• Know your thinking preferences and use them whenever you can.
• Find meaning or purpose in whatever you do however simple. Finding meaning is the most energising factor in any activity.
• Most importantly, tap into the emotional energy that comes from doing something worthwhile for someone else. Altruism is a huge energiser.

I have chosen five practices from emotional and mental foundation of brain basics. Other brain basics are food, exercise and sleep. I am assuming this foundation is already in place. Without them, these five practices could be less effective or even useless.  When built on this foundation, emotional balance, social interaction and a sense of purpose form an interrelated boost for a healthy brain and successful ageing with energy. The five points above are specific activities that will improve energy immediately – time and habit build permanence and strength long term. Spend a month practicing these habits and your energy levels will be higher - I promise! 
If you would like to know more about any of these, or the physical and emotional brain basics, contact Janis or ask to get the complete August  Wiring Warrior newsletter.