Energy Advantage

How to increase your energy

Many people go through life without addressing how they feel or if they could feel or perform better. We all have to perform to varying degrees and are measured on our performance whether it’s at work, at home or on the golf course. How do you perform as an employee, a parent, a friend, a member of your community? What makes a great performance?
Many researchers have identified energy to be the key to maintaining high performance in all areas of life. In physics energy is defined as the capacity to work -the question is how do you build your energy capacity and how do you manage it?

Managing Energy
Managing your energy is the key to achieving high performance, health, happiness and life balance: there are a limited number of hours in the day, but there is no limit on the amount of energy we can apply. Take a moment to consider your energy level over the past week. Where are you on a scale of 1 to 10, where 1 is exhausted and unable to get out of bed and 10 is full of beans and raring to go? What would it take to increase your score by just 1 point? Below are some pointers to help you.

 Energy is derived from three main sources - body, mind and spirit. In order to be fully engaged and perform at our best, we need to be fully energised in all three areas.

 Physical energy from the body allows us to do all the activities we want to in life, it is derived from food, drink, sleep and physical activity

  Emotional and mental energy stems from the mind giving us motivation, hope and focus. Emotional energy is associated with feelings of enthusiasm, optimism and confidence and mental energy with logical thinking, focus and decision making

 Energy from the spirit provides meaning and purpose and is associated with our persistence , determination and passion.

Energy Sources
The foundation of energy management is the physical aspect, here are some suggestions to help you improve your energy levels through nutrition, exercise and sleep.

Ensure you provide your body with adequate fuel -you can’t start your car if it has no fuel in it! You can’t perform at your best when you’re hungry or in a food coma! Follow these simple steps:

Eat small meals regularly with healthy snacks in between -like fruit, seeds, nuts
Have breakfast every day
Don’t go longer than 4 hours without food
Be aware of how you feel -don’t eat until you’re full -eat until just satisfied.
Drink water regularly throughout the day
Keep caffeinated drinks to a minimum
Allow 20% of your daily food intake to come from “want” foods like chips, chocolate, alcohol. If you deprive yourself you may end up bingeing.

Inactivity causes the body to conserve energy and switch off. The best way to combat this is simply to MOVE. You’d be surprised how even small movements help you maintain your energy levels throughout the day.
Every 30-45 minutes be sure to stretch your muscles -remember those stretches you’re meant to perform when flying!
Every 90-120 minutes get up and walk somewhere - to another room, the printer, to get a drink
Do some type of physical activity for 30 minutes to an hour daily -such as walking the dog, walking at lunchtime, mowing the lawn

Sleep is essential to the recovery and renewal of energy. Think how you feel after a late or bad night?

Aim to go bed at the same time every night
Try to get at least 7 hours sleep
Create a bed time routine -e.g. have a bath, read a book
Remove distractions from the bedroom e.g. television
Is your mattress over 10 years old? If so. you might need a new one!
If you wake in the night thinking of things to do the next day -keep a pen and paper by the bed to write them down

If you have increased your physical energy you may find that you are still feeling tired, depressed and defeated -this might be a lack of emotional and mental energy. Contrary to popular belief trying to do too many things at the same time -multi tasking- can be mentally draining and counter productive. A much more effective approach is to prioritise your tasks into urgent and not urgent or complete a task that you can do quickly so that you can concentrate on the tasks that need your full focus and attention. Perform tasks sequentially rather than simultaneously. The other aspect to mind energy is that of emotions. How well do you manage yours? How do you want your surgeon to feel before they operate on you? Angry, frustrated, exhausted, hopeless or energised, confident, optimistic? Where do your customers expect you to be?
Are you aware if you’re mad, sad or glad? You choose your attitude, nobody else can make you angry except yourself. You have the ability to choose your response -it’s called response-ability. Occupational psychologist, Dr Stephen Williams wrote “You CAN’T choose what happens TO you, but  you CAN always choose how you respond”

Energy from the spirit is by far the most powerful type of energy and the hardest of the three to explain and define.
To be fully engaged, you need to understand what matters most to you and what motivates and inspires you. The more aligned your work is to what you value and believe, the more engaged you are and the better you perform under pressure; similarly, the more aligned your personal life is to your values and beliefs, the happier you are.  Ask yourself this difficult question -What do I value? If you value a sense of  contribution and helping others then you will bring energy and passion into jobs like teaching, customer service, human resources, etc. But if you value health highly you are unlikely to perform at your best working for a tobacco company! Often people experience dissatisfaction with life from a mis-alignment of their values  with the jobs they are in and the way they are living their life.

“When your values are clear to you, making decisions becomes easier” Roy Disney

For further information on these principles and how they can improve energy levels and build resilience in your workplace please contact us  at

Free Presentation

Why Manage Stress?
Click here to read about our resillience programmes