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We all love those days when we wake up with an abundance of energy and immense willpower to have the best workday. There are also those other days when we feel like we haven’t slept at all even though we have. When you add everyday bad habits into the mix, you won’t be productive and efficient at your job. Luckily, these habits that make you tired at the office can be fixed and replaced with baetter ones.

Nonexistent sleep routine

Sleep routine is the sleeping schedule you repeat daily, even during the weekends. Those who abide by their sleep routine have figured out the amount of sleep they need to be energetic and productive the following day. If you don’t go to sleep at the same time every night and wake up at the same time each morning, you don’t have a sleep routine. Grownups need 7 to 9 hours of sleep depending on the amount of activity they do daily. Sometimes you’ll need to sleep more, sometimes less. Either way, try to sleep between seven to nine hours for optimal health, proper recharge, and healthy energy every day.

Lack of movement

Lack of movement is caused by sedentary behavior. We commute to work, we sit in front of screens, we commute once again and then we spend our time in front of a TV or lounging on a sofa with the phone in our hands. There’s no time for movement because we spend all of our time sitting down or in front of something. This behavior slows us down and increases fatigue. Therefore, we need to increase our daily physical activity. We can walk to work or combine commuting and walking. Just step down one stop earls, and walk the rest of the way. Take the stairs whenever the opportunity presents itself because you will engage in light cardio activity. Just find ways to sneak more movement throughout the day and you’ll have more energy and won’t feel tired all the time.

Too much coffee

Caffeine is great if you know how to time it right to boost your energy when you need it most. On the other hand, if you drink too much coffee during your day, you will become anxious and unable to have quality sleep. Caffeine will give you the energy boost you crave, but when it wears off you’ll feel more tired than you were before taking it. This just means that you should limit taking caffeine in the first half of the day. You’ll need a boost around midday and you can drink green or black tea in the afternoon.

Lack of exercise

Physical activity has a number of benefits one of which is increased energy and better focus. Exercise is a great way to start your day if you still work at home. Get yourself some basic equipment like a multifunctional squat rack, dumbbells, and resistance bands and you’ll have more than enough for a moderate exercise at home. Physical activity causes your body to produce happy hormones so you’ll start your workday on a happier note. You can easily squeeze a 30-minute workout into your day and you’ll feel less tired later on. You will strengthen your body which means you’ll have more stamina and energy for a long day at work. Just remember to drink a protein drink right after your workout so you’ll give your muscles fuel to repair itself.

Not taking breaks

Skipping breaks during your workday is counterproductive. You might think that a lunch break is a waste of time when you have so much work to do. In reality, an actual break from work can reset your thoughts, reduce mental clutter, improve blood flow, reduce strain caused by sitting, and push off the loss of energy. Try spending your lunch break outside so you’ll soak up some sun and get fresh air. Also, take short breaks every hour so you’ll give your body a break from sitting all the time. 

Cluttered work area

Being surrounded by chaos only leads to a lack of focus on the task at hand. Looking at a visual clutter all day long won’t boost your motivation at all. So, clear out your workstation of all the things you don’t need like used coffee cups, stacks of paper and other trinkets. Working in such conditions drains your mind of all energy you can actually use for other cognitive processes.

Poor diet and hydration

Coffee shouldn’t be the only thing you consume during your 9 to 5. You have to eat for energy so you’ll have the right tools to banish fatigue and increase energy. A rich and nutritious breakfast, followed by a protein-rich breakfast is the key to proper energy. Stay away from sweets when you feel the midday slump because you will only crash and burn. Kick up your energy with healthy snacks until you eat your lunch. Also, hydrate yourself properly so you won’t feel tired all the time.

Taking care of yourself is of the essence if you want to have enough energy to strive in your career. These seven steps are simple and can be easily implemented in your routine. 

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Joe Maillet
Joe Maillet is an avid reader and a writer by heart. He is an author, freelance writer and a contributor writer, who write articles and blogs for various leading online media publications and for CEO and entrepreneurs from across the world. He keeps himself updated with the latest marketing trends and always recognized in the industry for providing solutions to B2B and B2C businesses.

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