Around the House: Six Tiny Tips Bring Big Energy Boosts
By Yehudit Garmaise
While the early nights of winter might bring with them feelings of fatigue, doctors give great tips on how we can boost our energy and productivity to feel superpowered throughout the day.
1. Replace sugary breakfasts and snacks with some protein and a carbohydrate: While colorful high-sugar cereals and fresh, fragrant bakery sometimes provide easy and appealing ways to provide quick energy boosts in the morning and throughout the day, overly sweet foods create insulin surges that lead to headaches and energy crashes.
Wheat toast and eggs, low-fat yogurt and granola, sealed bags filled with nuts, sliced fruits, or vegetables, hummus, beans, string cheese, and smoothies are better choices for breakfasts and snacks that keep our blood sugar steady and our engines humming along.
2. Make a to-do list every morning: Take a few minutes to jot down specific goals for each day, Nita Parikh, MD, told Prevention magazine.
We tell our brains to prioritize and remember whatever we write down.
We might forget to do important tasks when we fall into our usual routines. When we determine what we want to get done each day and write down those essential tasks, we can power through our lists each day b’zrezus, and cross off our accomplishments with satisfaction.
3. Stop saying, “Yes,” to every request: Of course, we should grab opportunities to help everyone in our families, make parnassah, and give to our communities, but when we start to feel overwhelmed, we may find that we have taken on too much.
When exhaustion and stress start excessively draining us, we might need to learn to delegate tasks to others, hire more household help, and maybe just gracefully say, “No, thank you.”
We must learn to say to others, “I am sorry, I cannot do that right now. My plate is a bit full. Perhaps I can help you think of someone who might be available right now.”
Super-investor Warren Buffett, whose net worth exceeds $100 billion said, "The difference between successful people and really successful people is that really successful people say, ‘No,’ to almost everything."
4. Exercise a bit to rev up: “Exercise actually gives you energy,” said Vicky Young, MD, who recommends brisk walking or other moderate activities for 20 to 30 minutes: three to five times a week.
After more than 200 federal employees started regularly exercising moderately, 90% of them said, “They had never felt better.”
Almost half of the study’s participants said they felt less stressed, and almost one-third reported sleeping much better.
5. To relax: choose a “real-space activity” for one-hour or more each day, instead of more screen-time: While mindlessly scrolling on your phone can help us to decompress, too much screen time can make people feel groggy, lethargic, and apathetic.
Instead of giving in to the impulse to pick up our phones, we can try reading books, meeting with actual people, volunteering in some way, or spending some time doing hobbies that fully engage our attention, while taking our minds off stressors.
6. Try to set regular times to go to sleep and to awaken: Irregular sleep patterns cause fatigue, migraines, and burnout. Try to set regular sleep schedules to ensure seven to eight hours of uninterrupted sleep each night. Once we wake up and say, “Modeh Ani,” we can bring energy, excitement, creativity, and simcha to our days.