To effectively reenergize yourself, you need to shift your emphasis from to investing more in yourself, so you stay motivated and able to bring more to the table. You need to recognize energy-depleting behaviors and then take active steps in changing them or deleting them altogether.

Energy is very important when you’re aiming for high productivity. If you look at successful people and ask them how they do it, they will always say energy as one of their main drives to success. Defined in physics as the capacity to work, energy comes from four main sources in you: your body, emotions, mind, and spirit.

The Body

It is no news that improper nutrition, exercise, sleep, and rest affect your energy levels, emotion management and focus. Nonetheless, you may be guilty of ignoring ways to practice healthy behaviors, given all the other demands in your life.

You may be doing things such as skipping breakfast, failing to express appreciation to others, struggling to focus on one thing at a time, or spending too little time on activities that give them a sense of purpose. While it is not surprising that these behaviors are counterproductive, having them all listed in one place can become uncomfortable, sobering, and galvanizing. This may sound harsh, but is actually a necessary first step to restoring your body energy.

Another way to restore energy is taking brief, regular breaks at specific intervals throughout the workday. We have “Ultradian rhythms” which refers to 90- to 120-minute cycles during which our bodies swing through high and low energy states. At the end of each cycle, the body displays a need of recovery like restlessness, yawning, hunger, and being unfocused. Usually this gets ignored and in turn burns down your energy reservoir faster.

If done properly, intermittent breaks can increase and sustain performance. It is possible to recover well in a short time if it involves a ritual that allows you to separate briefly from work and let your mind rest. You can talk to a colleague about something other than work, listen to music, or walk up and down stairs.

The Emotion

When you can take more control of your emotions, you can massively improve the quality of your energy. To do this, you must become aware of how you feel at various points of time and its effect on your effectiveness.

People tend to perform best when they’re feeling positive energy, and won’t perform well vice versa. Unfortunately, people tend to slip into negative emotions and trigger their fight-or-flight mechanism when met with relentless demands and unexpected challenges. The signs may be irritability impatience, anxiety and insecurity. These are big culprits in draining your energy.

One ritual for erasing negative emotions is “buying time”. You can take deep abdominal breaths and exhale slowly for 10 seconds to relax and recover, and defuse your fight-or-flight response.

Expressing appreciation to others is a practice which is as beneficial to the giver as to the receiver. It can take the form of a handwritten note, an e-mail, a call, or a conversation. The more detailed and specific the appreciation given, the higher the impact. To achieve higher success at doing this, like any other rituals, set aside some time to do it.

Finally, you can change the stories you tell yourself about the events in your life. You can see this often, people casting themselves in the role of a victim instead of being thankful of what they have.

This is powerful because you are more aware of the difference between the facts and the way you interpret it. This may seem obvious but you can actually discover that you have a choice about how to view something and recognize how powerfully your story influences your emotions.

To change a perception to a story you want to tell, view it through any of three alternatives, represented by lenses. With the reverse lens, ask yourself what the others involved will say and are they actually true. With the long lens, look at how it impacts you in the future. With the wide lens, ask yourself how can you improve and learn from this.

The Mind

Multitasking, while sounding and looking cool, actually undermines productivity. This is because a temporary shift in attention from one task to another increases the amount of time to finish a task by as much as 25%.You are likelier to be more efficient to fully focus for 90 to 120 minutes, take a true break, and then fully focus on the next activity. This focus and break cycle is called “Ultradian Sprints”.

Once you can see how much you struggle to concentrate, you can combat this by creating rituals to reduce the interruptions that bother you. Start out with an exercise that makes you face the impact of your daily distractions. For instance, you may leave your desk and go into a conference room whenever you have a task that requires concentration to stop distractions from phone calls. Focus on getting important thing done first!

Here’s another method to Instead of replying your emails as soon as they come in, set time to answer them at specific times of the day. This actually can allow you to clear your inbox faster if you fully focus on your emails for 45 minutes at a time.

Another way to mobilize mental energy is to focus systematically on activities that impact you the most in the long term. Identify the most important challenge for the next day and make it their very first priority when you arrive at work in the morning.

The Spirit

Your spirit is at your highest when your work and activities are consistent with what you value and have a sense of meaning and purpose the most. If the work you’re doing really matters to you, you will have more energy, focus, and perseverance.

However, the demands and pace of corporate life don’t leave much space for these issues, and many don’t even know that meaning and purpose are potential sources of energy. When you experience the value of the rituals you establish, you can start to see that being attentive to your own needs intensely influences their effectiveness and satisfaction at work.

Give yourself the opportunity to ask questions about what really mattered to you. You will find that these will be both illuminating and energizing. This can be highly important and thoughtful because it will really make you aware of what you want to be really remembered for.

To access the energy of the human spirit, you need to clarify priorities and establish rituals in three categories:

  1. Doing what you do best and enjoy most at work;
  • Consciously allocating time and energy to the areas of your life, like work, family, health, service to others that you deem most important;
  • And living your core values in your daily behaviors.

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