Here we offer you a guide, hour by hour, to stimulate your energy. Also, some expert advice and apps to help you better manage your energy at work.
6 am.: waking up
True and true: Set your alarm clock 15 minutes earlier than the time you need to wake up so that you can get up gradually and mentally prepare yourself for the day ahead.
Expert tip: sleep with the blinds half-open. As daylight enters, your brain will slow down its production of melatonin and start producing adrenaline. Thus, you will be half awake when your alarm goes off. If you find it hard to wake up every morning, your sleep might not be as restful as you think.
An app for that? The Sleep Cycle alarm clock analyzes your sleep patterns and wakes you up when you feel most rested.
7 am: before leaving
True and proven: Eat a light breakfast to jumpstart your metabolism.
Expert Tip: Even something as simple as string cheese with an apple and toasted walnuts will help you have good energy levels, with protein and calcium playing a key role.
8 am: on the way
True and true: living close to the office is an advantage. Researchers say that travel contributes to stress, burnout, and days off work.
Expert tip: If you have to spend time on transportation, simple mental exercises will ease the tension. You can sit or stand meditation on a bus or train and take advantage of the drive-thru stops to practice mindfulness.
9 am.: take a moment to organize yourself
True and true: a cluttered desk can cause stress but finding time to tidy up isn’t easy. In the morning, before tasks pile up and meetings take place, now is the best time to do it.
Expert tip: Before you even open your email inbox, take a minute or two, or even five, to collect and sort your papers. Keep what is essential and send what is not for recycling. Some say the trick to staying focused is to do this while standing.
An app for that? Evernote (free, available for various platforms) can dramatically reduce your desktop clutter with its virtual files and organizing tools. But beware, even digital notes can accumulate if you do not stay up to date!
10 am: a coffee?
True and True: A Harvard Medical School professor of medicine recalls that coffee is a “miracle rescue drug”; however, if it is to wake you up, a lot depends on your habits. Too much coffee causes stress and distorts perception, so resist the urge to have two coffees in the same morning.
Expert tip: If you’ve been holding out until then, 10 am. It would be a perfect time to grab a cup of coffee. Caffeine takes about 45 minutes to absorb – you’ll feel its effects for a good part of the morning, and it won’t be wasted until you’ve gotten to work.
An app for that? CaffeineZone (iPhone) graphically presents your caffeine intake and lets you know when the right time is to refuel. It also alerts you if there is a risk of conflict when you go to bed to sleep.
11 am.: skip the snack
True and True: Mid-morning hunger pangs take hold but succumbing to it won’t boost your energy levels. Also, a recent study suggests that it hinders weight loss.
Expert tip: A snack so soon after breakfast is probably not necessary. A SHAPE nutritionist calls it “mindless eating” because the urge isn’t based on hunger. She suggests keeping an empty stomach for at least three hours, but no more than five hours, between meals, so keep that schedule in mind in the morning if your stomach starts to growl.
Noon to 1 pm.: lunch
True and True: Eat away from your workstation, if possible, to avoid many serious health problems, including bacteria. Nothing drains energy like getting sick and having to sit in your chair all day.
Expert tip: Take a 20-minute walk after dinner to increase your dopamine, norepinephrine, and serotonin levels. These hormones will give you more energy to get back to work.
An app for that? MyFitnessPal (free; iPhone and Android) allows you to log in, do any exercise, count calories consumed or expended, and track your progress. Seeing these encouraging results should inspire you to take your afternoon walk.
2 pm.: take a short nap
True and True: It might sound incredible, but a little rest doesn’t take much longer than a break to use the bathroom or make coffee.
Expert tip: Taking just 10 minutes of rest around 2 pm will boost your energy for the rest of the day. Worth it if you have a place available to you. Go in your car if there is no other place.
3 pm.: take care of your eyes
True and true: your eyes can get tired too, which can make you feel bad. Try to get up and take breaks for a drink of water throughout the day: it rests. Eye pain can lead to headaches.
Expert tip: follow the 20-20-20 rule. Look at an object 7 m (20 ft) from your screen for 20 seconds every 20 minutes.
An app for that? Workrave (free, Windows) and AntiRSI ($ 5.99; Mac) offer automated break reminders, which decrease unhealthy work-related distractions.
4 pm.: the last straight!
True and True: Several stretches are easy to do quickly at your desk. All of them will help you refocus on work.
Expert tip: Try an exercise like the upper cervical spine, flexion every time you click “answer.”
5 pm.: 5-4-3-2-1-On the way!
True and proven: It is not always possible to leave when the clock marks 5 am or 6 am, or whatever time you end your working day, but try to leave as much as possible to the time said. According to a study, working overtime takes a heavy toll on your heart, leading to serious health problems.
Expert tip: don’t rush out the door. Make sure you relax properly before. Thus, you will keep your energy and your good mood during the return home. Have a chat with coworkers or watch a funny video before packing up.
An app for that? Time Machine Video ($ 2.99; iPhone) puts thousands of videos, categorized by year and subject, in the palm of your hand. Indulge your taste for sweet popular culture to be in a better mood instantly.
5 pm to 6 pm.: on the way back
True and true: it’s a good time for rock music. If you’re a music lover who has spent the whole day in relative silence, take the opportunity to crank up the volume a bit and relax.
Expert Tip: It’s just as important to practice mindfulness on your evening commute as it is on your morning commute. This is another opportunity to reflect on how you are feeling and come full circle for the day. Plus, focusing on what’s going on inside, you will help ease the tension during rush hour.
An app for that? Pandora (free; Android, iPhone, Blackberry, Palm Pre) is popular. It searches for stations according to your musical tastes, allowing you to discover new bands and songs. Spotify (free with $ 9.99 Spotify Premium subscription, iPhone, Android, Blackberry) lets you listen to the high-quality music you want. Ideal for those who have specific affinities!
9 pm.: before going to bed
True and true: to prepare for the next day, make the most of your night’s rest. That means more than eight hours of rest. Avoid screens, computer screens, smartphones, and TV screens before going to bed.
Expert tip: take a hot bath 30 minutes before going to bed and keep a glass of water at your bedside if you wake up feeling hot; lowering your body temperature while drinking will help you get back to sleep.
An app for that? Flux (Free, Mac, PC, Linux, iOS) adapts the light intensity of your device’s screen to different times of the day; it rests your eyes and gives you a better chance of sleeping well.
Healthy things to do at work!
Many of us spend five days a week for 8 hours a day in an office chair in front of a computer. This is a very large chunk of time in our lives, which is unhealthy for the most part.
While sitting at your desk, you are not active, straining your eyes, increasing the tension on your neck and back, and possibly eating treats shared by your peers.
Here are ten tips to stay on track and have a healthy routine at work, brought to you.
Good position always
It is really important to have good posture at work because you spend so many hours there. Whether you are working in a standing or sitting position, you need to make sure you know the right things and the wrong things. You can ask your massage therapist or doctor to guide you. Good posture helps you keep your back healthy.
Cleaning up the ambient air is especially important if you work in an environment surrounded by many people. Poor circulation of healthy air can cause certain physical ailments (coughs, headaches, etc.) in addition to disturbing your concentration. Open the windows for at least 5 to 10 minutes every day!
Using a light therapy lamp
On your worktable, install a light therapy lamp to feel these many benefits. This easy treatment can help you feel less tired and more alert.
Move more often
Fancy a coffee? Stand up! Need to consult a colleague? Stand up! Do you have a question for your boss? Forget the email and get up! Yes, the more you move, the more you contribute to staying healthy. Do not sit for long periods; remember to move to reactivate your blood circulation.
Yes, you love coffee, but don’t overdo it! Drink a lot of water. If you drink more water, you will have more energy; your memory will be sharper, reduce your cravings for snacks, etc. The benefits are numerous! Quickly! Find a nice gourd, but not too big to get up often to go and fill it!
Opt for the stairs
Don’t be too lazy: avoid the elevators and take the stairs as often as possible. You may find the exercise more difficult at first but persevere! You will feel better about it!
Wash your hands
Washing your hands can help protect you against bacteria and viruses. So, in a public environment, you need to often wash your hands and use the right technique.
Stretch during your breaks
Don’t be abrupt in your movements but take the time to stretch out at the desk to relieve tension and also relieve your back. Check out videos for inspiration and do some yoga poses. Hold the posture to stretch smoothly.
Take meal breaks
Eating in front of your screen is bad for your physical health and your relational well-being. You need to take advantage of your meal breaks to eat in good company, get out for some fresh air, and clear your mind.
Wash work surfaces
Clean work surfaces and the devices you use (especially those you share with others) to prevent the transfer of bacteria or viruses.
Park a little further
In the morning, make it a habit to park your car a good walk from your workplace. Thus, morning and evening, you will increase the number of steps you will take during the day without too much effort. If you can, you could also use the bike to get to the office.
Bring a toothbrush
Taking care of your teeth even at work is easy. You only need to leave a kit (toothpaste and toothbrush) in a drawer in your desk. Remember to change your toothbrush as regularly as at home and avoid leaving it in a humid environment. But if you don’t have a pencil case on hand,
This may be the last point, but it is the most important. DO NOT work too hard. Try not to stress yourself out. Take a vacation. Eat healthily. Rest etc. Etc.
If you are aware of the things that are not healthy for you and do daily, you can change them. So, then you may be ready to make the changes. Stay healthy and enjoy your work as it is at work that you spend most of your life!