Michael Keogh   Feb 3, 2023   -   min read

Do you often find yourself feeling drained and fatigued at work? Do you struggle to stay focused and motivated throughout the day? If so, you are not alone missing out on workplace energy!

Many people experience energy dips at work, which can impact their productivity and overall well-being. But the good news is that there are simple ways to boost your energy levels and maintain a high level of energy throughout the workday. In this article, we will explore seven secrets to unleash your workplace energy.


1. Fuel your body with a nutritious diet

What you put into your body directly affects how you feel, and can have a significant impact on your workplace energy. Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help keep you energised and focused throughout the day. Also make sure to eat a variety of foods, not just the same thing every day. 'Eating the rainbow' really will support you to better health!

Of course you know to avoid processed foods, sugary snacks, and excessive caffeine. These foods can play havoc with your energy levels, but also over time they can impair your insulin sensitivity and disrupt your hormone balance. Processed foods are also typically high in unhealthy fats and refined sugars which don't help your weight loss journey. Yes these foods can provide a short burst of energy, but you'll be better off if you consume them less.

Instead, try incorporating low GI foods and healthy snacks into your diet. Foods like beans, non starchy vegetables, almonds, bananas, and berries provide a slow and sustained release of energy, so you can stay focused and productive for longer periods of time. These foods are also rich in nutrients like fibre, vitamins, and minerals, which can help keep your mind and body functioning at their best!

2. Get regular exercise

Getting regular exercise is an essential part of maintaining high levels of workplace energy. Any physical activity (not just structured exercise programs) have numerous physical and mental benefits, including reducing stress, improving sleep and heart health, and increasing energy levels. When you move your body, it releases endorphins. These are natural mood and energy boosters that help you to feel more energised, more motivated, and more creative at work.

Incorporating a daily workout into your routine can be as simple as a morning jog, a yoga class, or a walk during your lunch break. The secret is to find an activity that you really enjoy and you'll find it much easier to make it a regular part of your lifestyle.

If you still struggle to find time to exercise, reframe how to relate to it. Experiment with thinking of your exercise as a meeting with your best customer or your boss's boss. There is no way you would miss that meeting! If you change your perception of your exercise time in this way, you'll find a significant difference in your activity levels, energy levels and overall well-being!

3. Practice mindfulness and meditation

Practicing mindfulness and having a regular meditation practise can have a profound impact not only on your workplace energy levels, but also on your mental health, your disease risk, even your relationships. And with stress and anxiety being so common in the crush of modern life, doing something to reduce this will significantly improve your experience of your life.

Think about mindfulness as being consciously present in the current moment in time, right now. There are many approaches to being mindful, with but practical starting point being to consistently draw your attention to your  emotions as you go through your day. Like iIf you're standing in a queue and growing increasingly frustrated, just stop and be aware of why you are frustrated. Listen in to each of your senses (what can you hear, what can you see etc), take the emotions out of the situation, and just be present in the now.

Likewise, a meditation practise could look very different depending on the style of meditation, but all will promote relaxation, increase mental clarity, and support you to centre and ground yourself. It could use guided imagery and visualisations, involve your body with progressive muscle relaxation, or the use of a repeated mantra. A good place to start here is sit for 5 minutes every morning, comfortably with your eyes closed, be still, quiet, and focus on your breath. If you get distracted, notice it, then breathe deeply and refocus on your breath. You'll be amazed at what sitting and 'doing nothing' will do for you!


4. Surround yourself with positive people

Surrounding yourself with positive and supportive individuals is another key ingredient in maintaining high levels of workplace energy. Your social environment has a significant impact on your emotions and overall well-being, and choosing to be around the right people can leave you feeling more confident and motivated at work, lead to increased job satisfaction, and a more positive outlook on life.

At the same time, being around negative people can quickly sap your energy and motivation. This also applies if these negative people are your family and loved ones. To be at your best you need to protect your energy from those who leave you feeling drained, stressed and anxious.

In these situations, it's essential to find ways to counteract their negative impact on you. This could be spending less time with them, spending more time with people who uplift and support you, or finding other ways to re-engerise yourself, like enjoying a hobby you love.

5. Take breaks throughout the day

Taking breaks throughout the day is a simple but effective way to boost your workplace energy levels. When you work non-stop for extended periods, it's easy to become stressed and overwhelmed, often at the expense of your own health and comfort, or worse, will lead to burnout. By taking regular breaks, you can give your mind and body the chance to rest and recharge, helping to increase your energy levels and improve your overall productivity.

There are many different ways to take breaks throughout the day, and the best approach will depend on your individual needs and preferences. Some easy options are taking a quick walk, chatting with a coworker, practicing mindfulness and meditation, or simply just standing up and taking a few deep breaths.

It's important to remember that taking breaks doesn't mean you're being unproductive. In fact, taking regular breaks can help you to be more productive in the long run. By giving your mind and body the chance to rest and recharge, you can come back to work feeling refreshed, energized, and ready to tackle your next task.

6. Get enough sleep

Getting enough sleep is a must for maintaining high energy levels throughout the day. Lack of sleep can lead to fatigue, irritability, and decreased productivity. A good general guidelines for most adults is to aim for 7-9 hours of sleep each night (although your sleep needs will change as your grow older, typically needing less). 

Sleep quality is far more important than the duration of sleep, so create a sleep-conducive environment by keeping your bedroom cool, dark, and quiet. Prepare for night time disturbances, keep pen and paper by your bed to jot down any intrusive thoughts, and do any bathroom visits quickly and ideally without turning on a bright light.

And what can make all the difference is establishing a consistent sleep schedule, and the best way to achieve this is to create a bedtime and wake-time routine. A relaxing bedtime routine could be something like reading, stretching or meditating, and a practise that should be in every morning routine is see the sunshine as soon as you can. Your body will respond chemically to the sunshine and help you to feel refreshed, alert and ready to tackle the day ahead.


7. Create a healthy work environment

Ensuring your workplace is supportive and nourishing, not toxic and destructive, can do wonders to increase your energy levels and improve your overall well-being. This could be as simple as having a clean desk, an organised workspace, plenty of natural light, and fresh green plants or being around other natural. In fact, including nature in a workplace is well known to boost mood, increase creativity, reduce stress, and being a much more welcoming and enjoyable place to work.

It's also important to remember to minimise distractions and the possibility for procrastination. For example, limiting exposure to electronic devices for mindless scrolling, or reducing noise pollution using noise-cancelling headphones. 

Don't forget that how you are sitting can greatly affect how you feel. Pay attention to how your workspace is setup (ie the ergonomics of your workstation), as this can either help reduce physical strain and improve comfort or the exact opposite. Make sure your chair, desk, and computer are properly adjusted to reduce the risk of injury and promote good posture.

Now, enjoy more energy whilst at work!

There are many simple and effective ways to boost your energy levels at work. By incorporating a nutritious diet, regular exercise, mindfulness and meditation, positive social circles, regular breaks, adequate sleep, and a healthy work environment, you can maintain high energy levels and stay productive throughout the day. So, take the first step today and try one of these methods and see how your energy levels change. You'll be amazed at the positive impact it will have on your productivity and overall well-being!

Want some help using this information to improve your health and life?

About the Author

Michael Keogh is an Exercise Physiologist and Health Coach with 8 years experience in clinical and corporate settings. He is also the co-author of upcoming book “Thrive: How to 10X your Health, Wealth and Happiness”.

He uses exercise as medicine to treat chronic disease and ensure healthy ageing, whilst guiding his clients towards sustainable health behaviours that result in improved performance and greater satisfaction in work and life.

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