It was a beautiful spring morning in Charlotte, North Carolina. As I opened the car door, the sweet symphony of birds chirping filled the air, mingling with the scent of blooming flowers. The world seemed to hum with a magical energy. It was March 2022.
I had just completed my Executive MBA at UNC Chapel Hill’s Kenan-Flagler Business School—a challenging feat made even more daunting by the backdrop of the pandemic. The elation of graduating was slowly being overshadowed by an unsettling question: What comes next? Months of scouring job descriptions left me uninspired and, quite frankly, numb. The exhaustion from the relentless pace of my MBA was catching up with me. My mind felt clouded, my thoughts sluggish.
Then, out of nowhere, an email from The Energy Project landed in my inbox. It was the company’s anniversary, and they were offering their signature PeopleFuel course for free. Intrigued and desperate for a spark of clarity, I signed up.
During one of the sessions, I had a profound “ah-ha” moment. There are four types of energy: physical, mental, emotional, and spiritual. The realization hit me like a bolt of lightning—I was mentally exhausted. This mental fatigue was the culprit behind my growing sense of burnout.
Armed with newfound self-awareness, I began practicing small, yet meaningful changes. Within weeks, I noticed a significant increase in my energy levels. For the first time in my career, I allowed myself to step away from my computer at the first signs of fatigue—when the words began to blur, when my lower back ached, or when the discomfort of sitting became unbearable.
This simple act was revolutionary. It taught me the power of consistency and mindful pauses. Rather than overwhelming myself by tackling the 15 suggested changes at once—my usual approach—I focused on mastering one at a time. Once I had a handle on one habit, I added another, and then another. This gradual build-up transformed my vitality and reignited my enthusiasm for work.
My experience with The Energy Project highlighted the crucial importance of managing my energy to avoid burnout. I learned that sustaining energy throughout the workday involves a combination of physical, mental, emotional, and spiritual practices. Here are seven easy ways to help you maintain your energy levels and enhance productivity:
- Hydrate: Staying hydrated is fundamental to maintaining your energy. Aim to drink half your body weight in ounces of water each day. For instance, if you weigh 150 pounds, you should aim to drink 75 ounces of water daily. A practical tip is to keep a water bottle handy and set reminders to drink water throughout the day. Proper hydration keeps your energy levels stable and helps your body function optimally.
- Light Stretching: Incorporating light stretching into your routine can significantly improve blood flow and wake up your body. It’s an easy way to break the monotony of sitting for extended periods. Tip: If a meeting ends early, take advantage of the extra time by standing up and stretching for 30 seconds. This small action can invigorate your muscles and refresh your mind.
- Mindful Breathing: Breathing deeply is an effective way to improve your oxygen levels, slow your heart rate, and lower cortisol levels. Together, these benefits help maintain a calm and focused mind. Practice deep breathing as a part of your daily routine—while walking to the bathroom, the breakroom, or as you wait for your lunch to heat up. This simple practice can help manage stress and keep your energy steady throughout the day.
- Take a Walk: Stepping away from your computer and phone screens periodically allows your brain to process built-up toxins and store information in long-term memory. Try holding walking meetings when screen sharing isn’t necessary. This not only gives your brain a break but also stimulates creativity and problem-solving.
- Gratitude Reflection: Reflecting on positive moments from your day, no matter how small, can lower stress levels and keep you focused on meaningful experiences. Pull out your phone and find a photo of a moment that brought you joy. Spend 60 seconds reliving that memory, engaging all five senses, and breathing deeply as you do. This practice can enhance your emotional energy and contribute to a positive outlook.
- Break Your Work into Focused Intervals: Multi-tasking and constant task-switching can be very draining on the brain. Breaking your work into focused intervals with short breaks in between can help conserve your mental energy. The Pomodoro technique, which involves 25 minutes of focused work followed by a 5-minute break, is an effective method to stay productive without feeling burnt out.
- Connect with Friends, Family, or Colleagues Daily: Human connection is vital for managing stress and improving overall well-being. Regularly connecting with others can significantly reduce feelings of isolation and improve physical health, potentially reducing the risk of early death by up to 50%. Share a meal, engage in casual conversations, or participate in group activities. One simple act like bringing a coffee to a colleague and spending a few minutes catching up can make a substantial difference.
Jacquie Hefner is an enterprise sales and marketing professional on a mission to inspire leaders to create a workplace culture of continuous improvement and high vitality, where employees thrive in all areas of their lives. For weekly tips on creating a life of fulfillment, follow me on LinkedIn.
Jacquie Hefner is an enterprise sales and marketing professional on a mission to inspire leaders to create a workplace culture of continuous improvement and high vitality, where employees thrive in all areas of their lives.