Fatigue and exhaustion are weighing on you: 3 energy management tips to start your day full of energy
The tiredness of the workplace starts in the morning.
When you wake up, check your Moments, check Taobao on the subway, check Weibo during work hours, and check Douyin during toilet hours. Every day, there are a lot of new and interesting things waiting for us to discover.
However, we did not feel fulfilled, but felt more and more tired.
Tired of work, tired of going home, why? Because a lot of things we do every day, we are not charging ourselves, but discharging.
Everyone has 24 hours in a day, the same amount of time, why some people are always full of energy, while others are often lethargic?
The reason is that there are different energy reserves and different ways of using energy.
One maintains a virtuous cycle in charging, power consumption, and recharging; the other goes decadent in discharging, discharging, discharging.
Fatigue and exhaustion are weighing on you: 3 energy management tips to start your day full of energy
What can I do to make myself have a good day? In fact, the method is very simple, that is to grasp the most important 2 hours of each day, and do a good job of energy management.
First of all, let's take a look, what is the culprit that makes us consume a lot of power?
The answer is unexpected: it is the "motivation" that forces oneself and desperately wants to improve efficiency!
What's wrong with trying? Yes, because it's easy to fall into the "productivity" trap of forcing ourselves to focus and forgetting to rest.
Humans are not machines, but living beings with limited energy. Machines can work for a long time as long as they are plugged in, but people can easily collapse when they run out of energy.
Fatigue and exhaustion are weighing on you: 3 energy management tips to start your day full of energy
Relentless focus and extended hours don't really improve productivity.
The Ford Motor Company has conducted a series of experiments, and the result is that the longer the working hours, the lower the efficiency and effectiveness of the work, both in the long and short term.
If you want to achieve high productivity, you should abandon the idea of "efficiency" and work according to your own physiological state. Specifically how to do it, there are 3 secrets:
- Manage your mental energy
The biggest difference between humans and animals is that we have many kinds of emotions, and we can't control them.
When emotions come, we lose a lot of mental energy. So, take precautions before they happen.
When an emotion comes, recognize it in time, but don't drive it away.
For example, Xiao A has a feeling of boredom at work every day. She feels that her work is boring and "the world is not worth it".
What should be done in this situation? The first is to recognize emotions.
American psychologist Placek proposed eight basic emotions: grief, fear, surprise, acceptance, ecstasy, rage, vigilance, and hatred.
Work-weariness should be barely classified as hatred.
Fatigue and exhaustion are weighing on you: 3 energy management tips to start your day full of energy
"Oh, the hatred of work is back, and you're welcome to visit me. I know you're trying to protect me and make my life a little more pleasant. But, I have to support my family, and I can't be without work, even if I have to change jobs. Not now. So, I'm willing to accept that feeling and do a little bit of it with that feeling."
What is within your power?
It's something that's easy and fulfilling for you. For example, tidying up the desktop, printing files, replying to e-mails, all at once can be done in one fell swoop and ticked. When the state is better, choose a more difficult job.
There's another killer that tires us out: cell phones and the Internet.
Watching news, playing mobile phones, and watching videos, when we keep switching our attention in these low-achieving events, it is easy to feel mentally exhausted.
In fact, everyone is controlling their screen time.
Fatigue and exhaustion are weighing on you: 3 energy management tips to start your day full of energy
Fatigue and exhaustion are weighing on you: 3 energy management tips to start your day full of energy
In "The Voice of China", everyone was surprised to find that singer Li Jian's mobile phone turned out to be Nokia. "Because I don't need a smartphone," he said.
The same goes for Chow Yun-Fat. In a variety show, someone asked "Fa Ge, do you use Apple or Samsung?" Fa Ge replied: "I use Nokia."
In fact, Zhou Runfa not only uses Nokia, but also the classic 3310 17 years ago, a mobile phone that has been used for 17 years.
Although we can't do it with Nokia's concubine, we can think of other ways.
For example, during work hours, you can put your mobile phone into airplane mode, put on headphones to listen to white noise, and prepare yourself a dedicated browser with only work websites, so that it is impossible to be distracted.
In addition, there are three ways to replenish mental energy: practice deep breathing between work, laugh all the way (listen to a cross talk or talk show), and take a short nap.
Fatigue and exhaustion are weighing on you: 3 energy management tips to start your day full of energy
- Save the most important 2 hours of the day
Do easy things when you are in bad shape, and do difficult things when you are in good shape.
Love the most important 2 hours of your day as you love your mother and your children. Use those 2 hours to do the hard, really important things.
Do this and everything will be determined.
Zuckerberg, the founder of Facebook and a billionaire at the age of 30, said, "I only need to focus on work for four or five hours a day."
In this regard, we who often stay up late and work overtime are really powerless to complain.
In fact, Zuckerberg has to do no less than us, but he is more focused than most people, so he is more efficient.
There is a very important Parkinson's Law in psychology: if you don't control it, the time to complete a job will balloon to the limit of the time you have.
If you have 2 hours to complete a project, then you will complete it in 2 hours.
If you have a week, it will take you a week, and most likely, the product you've finished isn't necessarily better than a 2 hour product.
Fatigue and exhaustion are weighing on you: 3 energy management tips to start your day full of energy
In "The Most Important 2 Hours of the Day", psychologist Josie Davis pointed out that the average person is in a state of inattention for a long time, thus missing the key decision point of energy management.
For example, most people are most energetic between 9:00-12:00 in the morning. But how many people can make good use of this time? Very little, because we are always distracted and always missing.
Xiao A is like this: after replying to an email, chat with a colleague; after a phone call, swipe WeChat; open a document to write a report, if you want to delay it for a while, let’s do something simple first. In this way, she wasted the whole morning's prime time. In the afternoon, she had no energy to work, so she had to work overtime at night.
To avoid this situation, we must first attach great importance to our productive time period and grasp those important "decision points".
After knowing this principle, Xiao A cherishes the morning time every day, and trains himself to "choose consciously" instead of choosing tasks that are relatively easy to complete, or grabbing the first task that comes to mind without thinking.
Remember, don't just start a new task unless you've made a conscious decision that it's really worth doing.
Fatigue and exhaustion are weighing on you: 3 energy management tips to start your day full of energy
- Pay attention to diet, light and exercise
The impact of physical condition on work productivity is staggering. In order to ensure that your state reaches 60 points or more, you must start to improve from three aspects: diet, light and exercise.
①Diet
First and foremost water.
I find that the time when I am least productive is when I feel dehydrated. Studies have shown that a 2 percent loss of water can damage concentration and short-term memory in a healthy young person.
Drink a lot of water, prepare a large pot of water in advance before starting work, and replenish it in time between work.
One thing I have learned is that you must prepare water at the right temperature for yourself. Because sometimes the water is too hot or too cold to make us feel irritable. Therefore, you can prepare a pot of hot water and a bottle of cold water and mix them into a suitable temperature for yourself to drink.
If you want to feel refreshed, drink tea and coffee. If you must snack, choose a daily bag of nuts.
Fatigue and exhaustion are weighing on you: 3 energy management tips to start your day full of energy
②Light
Studies have found that bluish white light (similar to natural light in sunny weather) can make people more alert, clearer, more focused, and less prone to fatigue.
So we have to turn on the lights more. When the light is not enough, you can prepare a desk lamp in the office.
If possible, find a place with plenty of natural light to work.
Change the bulb to a white light with a blue tint (cool tone).
③ Exercise
Exercise will calm you down and put you in a good mood.
Research shows that the most effective exercise for boosting brain performance and creating positive emotions is 20 to 40 minutes of moderate-intensity exercise, which is a brisk walk or jog.
Sweat a little, relax your muscles, breathe a little harder than usual, and you don't need to push your limits at all.
If you're going to be speaking in public, or doing a challenging task, schedule it after the exercise, or before the task, take the initiative to exercise to recharge your batteries. This way, you can perform better.
Fatigue and exhaustion are weighing on you: 3 energy management tips to start your day full of energy
In modern society, more and more people fall into the sub-health of body and mind because of the pressure of work.
Many times, we only focus on the "efficiency" in front of us and ignore the importance of choice and rest. As a result, we only have "power consumption" without "charging", and become more and more tired.
In fact, the standard to measure our performance should be the "effectiveness" of work, not the so-called "efficiency".
To be truly productive, we must realize that everyone has very limited energy, so energy management must be done strategically.
Make good use of the most important 2 hours of the day to generate high-efficiency output. Then by controlling our diet and exercising moderately to recharge ourselves, our state will get better and better.