It’s 10 AM. You’re at work. You rub your eyes and yawn for the 15th time and think, I have no energy – how am I going to survive the day? Sound familiar?
Good news: you can increase your energy levels by changing your habits, especially in the morning.
Let’s start with the most important rule: the best morning routine is the routine that works for you. The following are suggestions that have worked for my clients, and work for me when I have no energy. Play with them until you find a combination that fits your style.
Keys to a High Energy Morning:
Eat a Healthy Breakfast- First of all, “Healthy breakfast” does not mean skipping breakfast. But what to eat? First, avoid foods put you into a food coma. For most people, that means processed sugar and white flour. Instead, choose foods like whole grains, lean protein, nut butter, fruit, etc.
Of course, portions make a difference to. Don’t eat until you’re stuffed. You know that Thanksgiving dinner sleepy feeling? We blame it on the turkey, but it’s just a scapegoat: the truth is overeating makes you feel sleepy. Eat until you feel satiated, then stop.
Drink less coffee – Whenever I find I have no energy, it usually means I’ve been consuming more caffeine. Caffeine disrupts your sleep, so if you start drinking less coffee, you’ll likely find that you sleep better and consequently have more energy in the morning.
Exercise – Exercise is nature’s energy drink: a quick workout can boost energy pronto. Try to fit some physical activity into your morning routine, just 10 to 15 minutes will work. If you need to start with just 5 minutes, do it. Anything helps.
If you’re not someone who likes going to the gym, try walking. In life coaching, many of my clients who’ve been successful with exercising more did it by fitting it into their commute to work: getting off the subway a few stops early and walking the rest of the way, climbing the stairs a few times, or even taking a few laps around the block before going into the office.
Visualization and Meditation –Think of it as strength training for your mind, getting you into a more positive and energized mindset. When you are anticipating a bad day or focusing on the negative, you create a self-fulfilling prophecy. An energy draining prophecy.
Instead, visualize your day going perfectly. How do you want it to go? What will you do differently to make it better than yesterday? What would you enjoy most? If the plan for the day does not include something energizing, what will you choose to add to your schedule? (Yes, it’s okay to take something out of your schedule to make room for something positive)
In terms of meditation, gratitude practice has the biggest bang for the buck when I have no energy. Take 5 minutes to reflect on all the good things you have in your life. Anything goes, from simple things like having running water to profound things like having people who love you. Jot it down in a journal, or just think about it. Any way you go, it’s practically impossible to meditate on gratitude and not have more energy and feel more optimistic.
Organization/Do Things Ahead of Time (so You Can Get More Sleep) – the simplest answer to how to get more energy is to get enough sleep. Wouldn’t you like to be able to sleep a half hour longer? Or even 10 minutes? Then you want to trim your morning routine so it goes faster. Identify all the things you can do ahead of time and start doing them the evening before.
This means packing lunches, getting your clothes ready, helping your kids prepare their clothes and homework, showering in the evening, etc. You can even plan ahead at a broader level: get a haircut that easier to style, organize your entrance way or mud room so that everything you need when you’re running out the door is easy to find, have a single charging station so you can find all of your electronics easily.
You also want to think about your evening routine and what it would take to get to bed earlier, but I’ll cover that in a future post.
That’s it. Try different combinations of these suggestions until you create best morning routine for you. Soon you’ll be starting your day right, every day.
PS – let me know your thoughts. What do you do to have more energy in the morning?
If you want to help getting more energy or creating a great life in any way, learn more about life coaching or check out my coaching packages. Feel free to contact me through my coaching website, www.lionssharecoaching.com or email firstname.lastname@example.org. Don’t forget to subscribe to this blog!
Marie Wetmore is a Life Coach who works with clients on personal or career issues (in person or from anywhere in the world via phone or video Skype). To find out more, visit Lion’s Share Coaching or contact Marie. Sign up for Marie’s personal and professional development e-zine “Be A Lion” to have her insights and strategies delivered to your inbox.
Also, her personal and professional development Podcast, Be a Lion, is available on iTunes.