It is common for people who are feeling tired and mentally fatigued to flood their system with heaps of coffee, a Red Bull or even something sugary to help them improve concentration and boost energy levels.
But these are band-aid solutions that should be best avoided. There are healthier options that can improve brain function helping us to focus better, be more productive, and make us happier in the longer term.
So here are some simple ways to boost your mental energy:
1. Hydrate, hydrate, hydrate
One of the simplest ways to improve concentration is to drink plenty of water. The amount of water you drink is linked with mental fatigue, headaches, anger and your ability to focus. Dehydration usually occurs when the body is losing water at a much faster rate than you are replacing, therefore resulting in your brain working harder than it should. Staying properly hydrated means that your body – and brain – don’t have to work overtime.
2. Be proactive about physical activity
One of the best methods of increasing mental energy is through increasing blood flow to the brain through physical movement. Exercise is a great way to improve focus and concentration, whether it be through a quick walk, swimming or dancing. If some of the world’s most successful people such as Mark Zuckerberg, Barack Obama and Richard Branson swear by physical exercise to help them concentrate and get through their huge workloads, then there really must be something to it!
3. Be grateful
We know that when we’re in a negative state of mind, we feel more tired and lethargic. So a quick way to fix this is to focus on the things that you’re grateful for. Gratitude results in you feeling and thinking more positively, which naturally boosts mental energy levels.
4. Take deep breaths
It is important to ensure a constant flow of oxygen to the brain as it benefits you both mentally and physically. If not enough oxygen reaches the brain, it doesn’t function properly. There have been many breathing strategies created to maximise oxygen flow such as Abdominal Breathing Technique and Equal Breathing. Breathing exercises also reduces stress and anxiety which naturally boosts your energy levels.
5. Alternate your reading material
Reading a book on a different topic or genre can create a fresh new way of thinking, particularly for people who work within the creative industry and are stuck on ideas. This “change up” will increase your mental energy. As they say, a change is as good as a holiday!
6. Surround yourself with upbeat people
When we hang out with toxic, negative, drama-seeking people, we feel as though our energy has been zapped. Being around high energy people can increase your mental energy levels and make you feel uplifted. Simple conversations with upbeat, energetic individuals really do have a positive effect – they leave you in a good mood!
7. Eat the right food
Food containing high amounts of sugar eventually puts the brain to sleep even if in the short term you feel a “sugar rush.” There are healthier foods that can do a better job of making you focused and alert such as eggs, nuts and seeds, green leafy vegetables and blueberries. For more ideas, we recommend you read our post 9 Organic Foods to Increase Your Workplace Productivity
8. Get some sunshine
You can also boost your mental and physical energy by getting out of the office and spending time in the sun. Doing this refreshes us, gives us vitamin D, and the daylight also wakes us up from feelings of sluggishness.
9. Avoid multitasking
Most people are proud of being multi-taskers but there is mounting scientific evidence proving that multitasking reduces performance and efficiency because our brain can only focus on one thing at a time. To improve focus, mental energy and productivity, simply complete one task at a time.
10. Take a break from technology
Technology can negatively affect us mentally and psychologically especially if we’ve been “plugged in” for too long. Technology can leave you feeling sad, depressed, mentally stressed and impacts the quality of your sleep. So to avoid the negative affects of our digital lives, make sure to limit the time spent on technology and allocate a certain time of the day to read your emails and checking social media. Try to avoid using your phone as soon as you wake up and turn off your phone when going to bed. For more tips, read 5 Tips to Help You Unplug and Live a More Meaningful Life.
11. Do something you’re passionate about
Doing things you don’t quite enjoy tires you out and decreases your mood. By participating in activities you are really passionate about – whether that be coaching a junior sports team, gardening or volunteering at your local charity – doing things you genuinely love will increase your mood. Even if it’s not practical to leave your job to pursue your favourite hobby, make sure to set aside time after work or on weekends to do the things you enjoy.
12. Get a good sleep
As any mother of a newborn will tell you, they feel mentally drained, depressed and physically exhausted because they haven’t had a decent night’s sleep. Sleep is as vital to our health and well-being as clean food and physical exercise. When you sleep well, you wake up feeling awake and full of energy the next day. So get a good nights sleep. It’s as simple as that.