Think of your energy as a limited resource, like money in an account. You begin the day with a certain amount to spend. The amount varies from person to person based on factors, such as age, sleep, stress levels, medical conditions and lifestyle. Activities and interactions withdraw energy from or deposit energy into your account.
While you may not always have control over activities that deplete your energy, you can take steps that may help deposit more energy into your account.1 Here are a few simple activities that will help you become more mindful of your daily energy output:
- Monitor your energy throughout the day. Use a simple 1-10 gauge with 10 being the highest level. As you go through the day, try to see who or what energizes or saps you of your energy levels.
- Make small changes that capitalize on what energizes you. Choose what is most important to you, make a small change in that area and go from there. For example, if you are overwhelmed with calls or text messages that distract from work, consider silencing your phone for specific times during the day. Make another small change when you are ready—such as ensuring that you take snack/lunch breaks and also, deep breathing/stretching breaks.
- Know your body and be in tune with your mental state. Once you have determined when your energy levels are highest, plan a way to use that time to do the most important tasks of the day. When your energy levels are lower and therefore you are less productive, you can do less important tasks.
Researchers at the Mayo Clinic have found that most people experience their natural peak energy in the late morning (around 9:30 AM to 11:30 AM) after cortisol levels and body temperatures begin to rise. This is often the peak for analytical thinking and problem-solving. Your brain is fully awake and ready for deep work.2
There are also people who peak in the evening. This type of person experiences energy peaks with high body temperatures between 4:00 PM and 6:00 PM. This may be a good time for exercise as well as tasks that require strength and endurance. Creative thinking may also benefit from a “second wind” during these evening hours.
For many, energy levels are known to dip after lunch; perhaps this accounts for the “siesta” habit in some cultures. Early afternoon hours between 1:00 PM and 3:00 PM are when energy and alertness are known to drop. If you experience this time of energy dip, consider assigning yourself work that does not require creative thinking or physical strength during those hours.
Some research suggests that around 20% of the population feel at their best in the morning, while about 20% feel better later in the day, and 60% fall somewhere in the middle.3 Some researchers describe this variation in three phases:1. Peak (best time for focus and productivity) 2. Valley (best time for rest) 3. Rebound (best time for menial or mindless tasks). The order of these phases is influenced by your personal rhythm. For example, early birds are likely to experience the day as a Peak, Valley, Rebound. Night owls often experience this variation in reverse, starting the day with a Rebound, a Valley in the middle, and their Peak later into the day and into the evening.4
Habits that support high energy levels are often simple but can be challenging to maintain in hectic lifestyles. They include consistent hydration throughout the day, whole food nutrition, regular exercise, and getting enough restful sleep to suit your personal needs.
3, 4 https://drjameshewitt.com/the-energy-scale-when-are-you-at-your-best/