Do’s And Don’ts To Optimize Your Energy At Work

I’ve often said that people who are low on energy are usually just low on purpose. And, as a career coach, I do see a lot of clients who make a career pivot to feel more alive at work. Sometimes happiness is about what’s going on outside of you– and an outer change creates a huge transformation.

But I’ll admit — that’s not always the case.

Every now and then, I meet a few people who really do love their careers…and they just can’t make it past 3 p.m. without fighting the urge to fall asleep at their desk.

If this is you, here’s some reassurance: no, you don’t have to quit your job in marketing for a career in beekeeping (though, that would prevent you from falling asleep). Your body literally lacks energy – and can have absolutely nothing to do with purpose, and everything to do with your science.

There’s an endless amount of information out there about how to feel more energetic, which, ironically, only makes figuring out your next step trickier. Should you drink coffee or drop coffee? Power naps or no naps? What about carbs? Proteins? Should you combine all of these things or some of these things? Ah! It’s enough to make my brain hurt…

Let’s face it, if you use all your energy to learn how to gain more energy, you’ll only feel more tired. Make things easier for yourself by assessing three things: What you eat, what you drink, and your daily habits. In each category, I’ve created a list of science-backed do’s and don’ts to help you optimize your energy and get back on your feet at work.

What to eat

Do …Eat proteins and complex carbohydrates

Most of us are familiar with the 2 p.m. work slump that leads to a trip to the break room for another cup of coffee. For some people, feeling tired in the afternoon is so common it feels inevitable. Don’t fall into this trap. Eating a lunch rich in proteins and complex carbohydrates will keep your blood sugar stable throughout the afternoon and make you less likely to crave a nap.

• For complex carbohydrates, consider eating:
• Beans
• Peas
• Vegetables
• Nuts
• Whole grains such as brown rice and oat
• For foods high in protein, consider having:
• Eggs
• Greek yogurt
• Chicken
• Cottage cheese
• Turkey breast
• Peanuts or peanut butter

Do …Eat breakfast

We all know that breakfast is the most important meal of the day, but did you know that studies show eating breakfast keeps you alert and satisfied throughout the day? Of course, a good breakfast doesn’t mean any breakfast. Avoid sugary cereals and treats (I’m all for a good pastry, but save it for after work). Instead, stick with proteins and whole grains. They might not provide the same short-term satisfaction as a donut, but they will keep your energy balanced throughout the day—a less tasty, but much better win if you ask me.

Do …Pack snacks

Keeping your blood sugar stable may also require a few quick bites before and after lunch. This is where snacks come in. Again, try to keep snacks limited to whole grains and proteins. You can also pack some fats, which, along with proteins, slow the breakdown of sugar in the bloodstream.

• Some easy snacks to pack include:
• Cheese sticks
• Vegetables and hummus or dressing
• Nuts
• Whey protein shake

And yet, it’s been said that nearly 70% of the population could be lactose intolerant. If that’s you, swap these dairy filled options out with more plant or nut based options.

Don’t …Eat simple sugars

Think back to when your parents packed your school lunch for you. What did you always ask them for?

Got it? Good – those are probably all the things you shouldn’t take with you to the office. Sugary drinks, candy, products with added sugar, cake (this last one hurts to say) — these will all spike your blood sugar and lead to lethargy later in the day.

What to drink...

Do…Drink more water

If you’re feeling low on energy at work, you’re probably dehydrated. According to the Mayo Clinic, even mild dehydration can drain your energy and cause fatigue.

This makes sense – with 50% to 70% of the human body composed of water, hydration is necessary for our survival. But since breathing, sweating, and trips to the bathroom leave us with less water we started the day with, replenishing it is crucial if you want to function at an optimal level.

The typical piece of advice is to drink 8 8-oz glasses (half-a-gallon) of water each day. Some people might need to drink more or less depending on how much they exercise, where they live, and the overall condition of their health. Generally speaking, you know you’ve consumed enough water if you don’t feel thirsty and your urine is colorless or light yellow.

• Tips for drinking more water
• Make a point to drink at least one glass of water with each meal
• Substitute a different beverage with water once a day and increase the frequency weekly or monthly
• Use a straw to drink more easily
• Substitute heavy water bottles or glasses with lighter cups that are easier to drink from
• Go on Amazon and buy a 64 ounce thermos, and promise yourself to drink it in full each day (bonus if you put electrolytes in!), bare minimum.

Do…Optimize your coffee intake

When it comes to drinking coffee, you want to get the best bang for your buck (and no, I’m not talking about Starbucks Rewards).

The body’s level of cortisol, a stress hormone that regulates the sleep-wake cycle, peaks in the morning. Consuming coffee at the same time can lead to a gradual tolerance and ultimately decrease the effects caffeine has on your body. Your best bet is to drink your first cup of coffee between 9:30 and 11:30 a.m., when your cortisol levels are already on their way back down. Drinking a second cup of coffee in the afternoon can help you overcome an afternoon slump.

Don’t …Drink coffee after 3pm.

Research shows that consuming caffeine six hours before bedtime has disruptive effects on sleep. Play it safe by wrapping up your last cup of coffee by 3 p.m.

Don’t …Drink coffee for a creative boost

Here’s the harsh truth: coffee doesn’t treat all professions equally. In fact, studies show that tasks requiring quality over quantity don’t benefit from caffeine. Think about your agenda before you make your way to the coffee machine... A cup of coffee will speed up repetitive tasks such as data entry or responding to emails, but it won’t benefit creative pursuits.

Daily Habits...

Do …Exercise more

Physical fitness increases your level of serotonin, a feel-good neurotransmitter produced in your brain and gut. Long-term, staying active will make your cardiovascular system more efficient, which will give you more energy while doing simple tasks.

If you work in an office and don’t want to break a sweat mid-day, just getting up from your desk and taking a walk around the office can make you feel less sluggish. It also gives you a chance to have casual conversations with your coworkers, which will not only give your mind a break from work but will also strengthen your bonds in the office.

Tips to stay active throughout the day:

• Wear a step counter
• Explore tech tools like the Whoop bracelet or the Oura ring.
• Opt for the stairs over the elevator
• Take a walk during your lunch break
• Ride your bike or walk to work; if you drive, park further away from the office
• Start your morning with some light yoga or stretching
• Get a standing desk

Do …Limit your anxiety and stress

Cortisol stays active when you’re overwhelmed or stressed, making it difficult to turn your brain off. This leads to emotional exhaustion, a messy cocktail made with trouble sleeping, irritability, physical fatigue, and the feeling of powerlessness. Leave emotional exhaustion unchecked for too long and you’ll wind up with its crappy cousin, burnout.

Removing yourself from or eliminating the stressor, practicing mindfulness, and improving your self-talk are all ways you can calm down your mind and resurrect your energy.

Don’t…Look at screens before bed

Does this bedtime routine sound familiar?

1. You check your phone in bed before going to sleep
2. Hours later, later you’re still awake doom scrolling

You’re probably already aware that social media is an addictive distraction that will keep you up at night, but that’s not the only problem. Research shows that the blue light from screens suppress melatonin and disrupts your circadian rhythm. Cracking down on screen time before bed doesn’t mean eliminating social media. Rather, it requires powering down all devices so your brain can get ready for bedtime.

Don’t… take naps longer than 30 minutes

Sometimes the only way to overcome fatigue is to nap it out. With that being said, keep your naps relatively short. Research shows that a 10 to 30 minute power nap can help you overcome fatigue and improve your cognitive performance and alertness. Sleep too much longer than that, though, and you’ll experience sleep inertia, the groggy, yucky feeling you get when you’re not ready to wake up. Plus, if you work in an office, something tells me that after 30 minutes people might start looking for you…