Wondering how to stay energized at work? Incorporating small breaks and staying hydrated can make a significant difference.
The amount of stress that comes with testing that new application is bad enough.
Don’t even get us started about the feeling of sheer frustration one feels upon being handed over yet another bug—right when you were thinking that you would go to bed early tonight. Knowing how to energize yourself during a long workday can improve your focus and productivity.
Scenarios like these can be tough to deal with, especially when you are running low on energy.
Need tips on how to keep your energy levels up, while working? Read on how to stay energized at work.
1. Take frequent breaks
Working for long periods of time at a stretch will be bound to drain you out. Don’t forget to take small breaks in between—you can schedule them according to your tasks, or just get up and stretch for a bit after every hour or so. Catching a breather every now and then is very important! It is also a common notion that peak performance occurs when you do 1.5 hours of uninterrupted work followed by a 15 minutes break.
2. Stock up on your snacks
Bring a bunch of quick snacks with you at work, to keep you going throughout the day. Try to make sure it is healthy though—this will also help you focus better on work. Some easy and yummy options are bananas, nuts, yogurt, granola bars, fresh fruit, cheese sticks, egg sandwiches, dark chocolate etc. You can bring these snacks from home, or make a trip to a nearby grocery store from the office, if feasible.
3. Get enough sleep
We have all heard about the importance of getting a full 8 hours sleep. And that is the right advice. It is only if you get proper sleep during the night that you will be able to stay alert during your work hours throughout the day. Set a routine for yourself; with fixed timings that will help you stick to a regular pattern of sleep hours.
4. Keep your work station clean
According to research, an unorganized workplace is linked to lower productivity levels. Keeping your desk and surroundings clean will help you keep organized and generate an undisturbed work environment. This will motivate you to work harder and stay more productive during the day, as opposed to working at a desk that is so messy that it takes hours to find one document alone!
5. Use FR Tools
Just like organizing your table keeps you productive, sorting and organizing different tasks helps you work on one thing and stop fretting over the many other things that are yet to be done. A good task management tool, like Kualitee, can help by assigning tasks to team members, using task manager to clearly visualize your tasks, etc. This ensures that your mind, like your table, is uncluttered, calm and focused. This also prevents energy leakage.
6. Don’t forget your breakfast!
It is said that breakfast is the most important meal of the day. Well, follow that advice. Eating healthy breakfast in the morning leads to better concentration throughout the day, and also keeps you energized. If you’re asking how to energize yourself, try to have a protein-packed breakfast—who doesn’t love scrambled eggs? If you don’t have time to eat a proper breakfast before rushing off to work, grab a banana or cereal bar for along the way!
7. Practice deep breathing
Think of deep breathing as a reset button. One example of a breathing exercise is square breathing. Do this several times day. It will help clear your mind, lower stress levels, and bring you back in focus for the task you are currently working on, as well as bring you clarity of mind in preparation for upcoming assignments.
8. Rest your eyes
Staring at a screen the entire day long trying to figure out that code can put a lot of strain on your eyes. To avoid heavy strain, make sure to look away from the screen after brief moments. You can try the 20-20-20 rule; after every 20 minutes, look at something 20 feet away, for about 20 seconds. You can also purchase computer glasses that block blue light from the screen, or practice some simple eye exercises.
9. Exercise
Exercise is a great way to boost energy. Even if you are unable to do so at the office, try exercising daily at some point of the day for at least 30 minutes. It doesn’t necessarily have to be an intense workout; doing stretching exercises, going for a quick run or walk, playing badminton with your kids, and so on, are some good (and fun) ways to exercise as well. Regular exercise is positively linked with higher concentration levels, less stress, higher productivity, and better attention spans as well.
10. Stay hydrated!
Drinking water regularly throughout your day at work (or any day for that matter) must not be neglected. Besides keeping you hydrated, drinking water also helps improve your concentration, prevent headaches, lubricate your eyes, keep you alert—amongst many other benefits.
Be mindful of these quick and easy tips, to keep your energy levels up at work. A full day of work, particularly when you are working in the capacity of a tester or developer that required utmost focus, can tend to get very draining, so you have to do your best to maintain your energy. How to be energized at work often comes down to managing your workload and avoiding burnout.
