Mind & Body
Tips for Boosting Energy and Focus in 2022
Many of us make New Year’s resolutions related to losing weight, giving up sugar, getting a new job, moving home, or getting into a relationship.
Yet, if you want to generally feel better and achieve more in 2022 and be more likely to achieve all these other goals, it pays to concentrate on how you can boost your energy and focus. As January ticks by, here are some tips to follow to make the most out of this month and the ones to come.
Get More Sleep
Sleep is one of the most critical factors in having enough energy each day. Around seven to eight hours is the average minimum recommended, but many of us are chronically sleep-deprived. If you want to have a year filled with more vibrancy and productivity, you’ll need to find a way to turn around your sleep habits and get more and better-quality rest.
For example, ensure you have a completely dark room to retire to each night, with blackout blinds. Get into a routine of going to bed and getting up at around the same time each day so that your body knows when it’s time for sleep, and avoid drinking caffeine, exercising, or eating too late in the day. Limit your alcohol consumption, since this can affect sleep quality, and make sure you stop looking at screens (e.g., TVs, computers, and smartphones) in the hour or two before bed.
If these strategies aren’t enough, consider taking a sleeping pill for a few nights to get you into a better routine or test out a supplement like valerian root. You could spray lavender on your pillow to promote tiredness and relaxation or head to a well-regarded CBD store for CBD products with melatonin in them that will encourage your mind and body to rest. If you still struggle to sleep soundly, don’t be afraid to have a 20-minute power nap during the day and try to catch up on sleep and build reserves on your days off.
Being consistent with exercise is one of the best things you can do to increase your energy this year. People who exercise regularly don’t just have better overall health but also have improved clarity, focus, and energy and don’t get sick as often, which in turn helps them enjoy increased productivity.
Don’t worry that you need to get hours of exercise every day to reap the benefits, though. Even just 30-minutes of low-intensity or 15-20 minutes of high-intensity movement a few times a week will give you marked improvements in your wellbeing. Schedule exercise most days if possible, mixing things up with different activities to keep your body guessing and the benefits high.
Having a plan for when and what kind of movement you’ll fit into your week makes it much more likely you’ll be consistent, too. Start small and be committed, and you’re sure to soon see significant changes in how much energy and focus you have, especially in the hours just after exercising.
Eat Healthily and Don’t Skip Meals
Our brains need sustenance to work effectively which means it’s crucial to eat well. Don’t skip meals, as you won’t be able to focus correctly when your blood sugar drops too low, and ensure that what you do eat is as healthy as possible. Keep in mind that while brains burn through glucose to exert mental energy, this doesn’t mean sugary foods are what it wants.
These items cause a fast spike of glucose which might give you some pep up in the short-term but lead to a crash later that depletes your energy rapidly. Instead, keep your bloodstream’s glucose levels steady via a low-glycemic diet containing lean proteins, nuts, fresh fruit, vegetables, and healthy fats. Don’t forget to drink plenty of water, too, since the brain needs hydration.
Work on Stress Management
Stress causes heightened emotions and floods our bodies with adrenaline, cortisol, and other hormones. These can consume vast energy reserves and lead us to crash later on. As such, it’s wise to learn how to relax and deal with problems effectively. You might practice deep breathing, do some stretching, or engage in tai chi. You could utilize self-hypnosis and visualization tactics, join a support group, or talk with a loved one or see a therapist to work on your stress levels.
Many people find activities such as gardening, knitting, painting, journaling, and playing with animals or kids also help them handle stress. Plus, meditation should be high on your list as it promotes calm and can make a big difference in staying focused.
Some other ways to boost energy and focus are to take enough breaks away from work and delegate to prevent overwhelm and burnout. Plus, it’s wise to get blood tests done if you’re not feeling as good or as focused as you’d like. You could have an underlying condition that once treated will help you get the pep in your step and focus you desire. For instance, you could have low iron levels, a thyroid issue, or vitamin or mineral deficiencies.
You don’t have to accept a life of not having the mental or physical prowess you wish for. Follow the above steps to make gradual changes in your lifestyle and you should soon notice how much clearer your mind is.