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10 Action Steps To Help Restore Your Energy

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10 Action Steps To Help Restore Your Energy

How many times have we kicked ourselves after making a decision that drained our energy?

These include overeating, skipping the gym, watching too much late-night TV, and too many negative thoughts (just to name a few).

The key to performing at our peak energy level is to identify exactly what’s sucking the life out of us. Armed with that knowledge, we make the decision to live a life of absolute exuberance.

So, what are the biggest energy drains? More important, how can we combat them? I’m glad you asked!

 

1. Negativity and thoughts

Our own negative thoughts will eventually have us playing the victim in the game of life, as if we’ve been slighted or unlucky.

And then there are the negative external influences all around us that we receive from news outlets and friends who gossip.

These thoughts are wasted opportunities. We could be using our mental energy in more positive ways! Always remember that we have only a finite number of thoughts each day.

Make every one count.

The people around us can influence our visions in ways that will eventually have us believing we’re average people. Don’t get me wrong, we should all know how to function in social settings, and we shouldn’t get so lofty about our goals that everyone runs from us.

Yet always remember that the thinking that got us where we are today is likely not the same thinking we need to use to move to the next highest level. Know your vision, and don’t accept that your plans include conforming to someone else’s limited beliefs.

How you can take action: Share your goals. Communicate your vision to those around you. They’ll naturally cling, run away, or eventually understand why you have cut back the amount of time you spend with them.

If you don’t plan your life, someone else will. Rather than passively watching the daily news, choose those media outlets that align with your vision and your life plans.

“What’s easy to do – is also easy not to do.” – Jim Rohn

2. Brain clutter

Excessive brain clutter will eventually drain us. Is it the uncompleted to-do list?

David Allen, time-management legend and author of Getting Things Done, says get rid of brain clutter.

How you can take action: A goal without a “due by” date is just a wish draining your mind. Dump the brain clutter onto paper, discard it, or schedule it so it gets done.

 

3. Information overload

Where is the information overload in your life? Is it the number of Facebook updates, emails, text messages, or requests by people around you?

How you can take action: Cut back on how many times a day you check information feeds. Shut them all down when there’s a task at hand. This alone action teaches ongoing discipline, and productivity increases as a result!

I recommend setting a timer for the task at hand so that messaging doesn’t interfere with your productivity. When the timer goes off, take a break and check on necessary updates. Handy timers are usually installed on phones and computers.

 

4. Focusing on the past

One of my favorite motivating quotes is, “The past is a cashed check.” Focusing excessively on our past mistakes won’t change anything at all.

There’s nothing wrong with reflecting on the past and reliving the pain of a mistake in moderation, but focus most of your attention on not repeating that error in the future.

Staring into the rearview mirror is a sure way to wreck future plans! Instead, shift your energy to what lies ahead.

How you can take action:  Accept the past but focus on the future.

 “I’m a success today because I had a friend who believed in me and I didn’t have the heart to let him down.” – Abraham Lincoln

 5Lack of mental rest

Excessive use of your brain is similar to overworking a muscle. Without proper rest, it eventually becomes depleted.

Darren Hardy from Success.com says he should be paid for resting as much as he is for producing. Proper rest is what determines our level of performance when our brain is called upon.

How you can take action: Mental rest doesn’t mean we should watch a movie or listen to a podcast. Mental rest means meditation, exercise, or simply doing something that requires minimal effort by one’s mind. Read affirmations or positive quotes, play a pickup game, or go for a walk with a positive friend.

 

6. Overeating

If you can’t do anything else when it comes to your health, control the amount of food you eat at one sitting.

Digesting food is one of the body’s most intensive and energy-consuming tasks.

If you’re lacking energy because your body is overwhelmed by the job of digestion, you won’t be able to think, read, communicate, make wise decisions, or exercise at optimal levels.

How you can take action: Never overfill your plate. Get up from the table when you have eaten just enough. Fill your plate with greens so that if you overeat, at least the food will have provided you with the proper nutrients; in addition, it’s much harder to overeat green foods.

“Activity without purpose is the drain to a life of fulfillment.” – Tony Robbins

7. Sugar spikes

A sugar spike drains energy because it creates an imbalance of sugar levels, and I promise you that artificial sweeteners are not an alternative to sugar.

Remember too that when we work out, sugar is burned before fat, so the less sugar there is to burn, the faster our bodies begin to tap into burning fat.

How you can take action: If you have a healthy diet in place, your sugar cravings should diminish. Eat a healthy diet filled with greens (kale, spinach, broccoli and green beans).

 

8. Processed foods

Processed foods are exactly what they indicate unnatural. Something in these foods has been modified, and as a result, manufacturers have scaled back nutrients you need for your brain as well as your body to function properly.

How you can take action: As always, opt for fresh greens and vegetables, fresh fruits (in moderation), lean meat and fish (there’s a reason it’s called brain food), and foods with high alkalinity. Remember, you can’t place a dollar value on how you feel, so try to put your diet before many things.

 

9. Dehydration

Most of us know that dehydration is what causes the body to break down both mentally and physically.

How you can take action: Drink a tall glass of water FIRST thing in the morning, and it will likely hold you over for the first 3 hours of your day. Drink a medium-large glass every two hours thereafter. Drink more water 30 minutes before and after meals; this helps with digestion too!

How you can take even more action: Understand the vicious cycle that an unhealthy lifestyle can have on your life. For example, if you eat poorly but work out, you are limiting your progress and “chasing your tail” as you try to reach your results. Positive balance and consistency are the keys to success.

 

10. Not knowing your sleeping pattern

Paying attention to your biological clock allows you to rest better and more productively.

How you can take action: If you don’t do anything right when it comes to sleep, at least aim to go to bed and wake up at the same time, says Michael Breus, clinical psychologist and author of The Sleep Doctor’s Diet Plan.

Energy
 

Everything adds up. Remember what Jim Rohn says, “What’s easy to do – is also easy not to do.” If every mistake has a domino effect, then so does every positive action.

Raise your standards by standing guard to the factors that are draining your mind.

Doing so will increase your focus, productivity, and confidence, and you will feel enabled to make the right decisions. Do the small things consistently when it comes to your health.

Steer clear of energy-draining habits, and you will ultimately achieve or even exceed your goals!

 

What is the one thing you most need to start doing?

What is the one thing you most need to stop doing?

What is the one thing that you would add to this list?

 

Brad DeVore is personal excellence blogger and founder of PositiveJump.com. My passion is to write about motivation, success, health, wealth, productivity, and topics related to getting an edge in life. Sharing this knowledge has helped me create a perfect community of people who have similar beliefs to reach increased happiness and greater success. To receive a free e-list of exclusive personal excellence tips and other authentic content, click success to learn more about the irrefutable PositiveJump nation beliefs!

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5 Comments

5 Comments

  1. Karl Pilz

    Jun 13, 2015 at 6:30 pm

    Excellent article, especially the blood sugar spikes. Blood sugar (aka glucose) is your brain’s main fuel (for most people). If your blood sugar is low, that means that not enough sugar is getting to your brain. Translation: your brain isn’t getting enough fuel. This makes your brain run sluggish, which means you wil be tired, cranky, and unfocused. When you balance your blood sugar, you provide a steady supply of fuel to your brain, and eliminate the #1 cause of lack of energy. great article!

  2. Chris

    May 11, 2015 at 6:21 pm

    What is the one thing you most need to start doing? Definitely controlling my eating and what I eat!

    What is the one thing you most need to stop doing? Filling my head with “Brain Clutter”

    What is the one thing that you would add to this list? Gratitude- can see this coming under “negativity and thoughts” but find it can change your mindset

    I completely agree with “Share your goals” have seen some conflicting ideas on this, some blogs say to keep them to yourself. I’d rather share them with a group of different people, one, so they can give me encouragement when i hit a low. Two, I feel I am accountable to reach these goals if they have been put out into the open.

    Great post, thanks for sharing!

    • Brad

      May 18, 2015 at 12:58 am

      That’s awesome, Chris. Practicing gratitudes makes us feel a life of abundance. If you focus on everything you have then all the other things don’t feel so far away. Win Streak is also a cool app to keep you focused on the things that matter most so that we are not consumed by distractions. Always remain consistent and purposeful, and the rest will fall into place! Thanks for the response, and best of luck! -Brad

  3. Lawrence Berry

    May 8, 2015 at 2:35 am

    These are some great action steps to take to help restore energy and sustain it in the future. Alot of people dont realize that mental overload drains you from your thoughts or just processing too much information. They just believe that physical activity is the thing that drains you. When you have a clear mind, its one of the best things you can have to restore energy. I personally use meditation.

  4. Brad DeVore

    May 5, 2015 at 4:06 pm

    It works! Thanks A2S for featuring me; I am truly honored. My goal is to make your readers better than they were prior to reading this article. -bd

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6 Reasons Why You Should Never Glorify Failure After You’ve Failed

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Many people are ashamed of failure. If they so much as smell a whiff of failure, they quit instantly because the public notices it quickly. But you shouldn’t be ashamed of failure. A lot of people have failed. I’ve failed over and over again in my career, business, relationships and more. Yet, I keep trying because failure isn’t the final verdict. (more…)

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How to Move Forward When All Seems Lost

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A few weeks ago, the relationship of my venture with a long-term client turned rocky. Losing them would mean a huge loss for my business, but it appeared like that’s where we were headed. My mind raced with unpleasant thoughts. Maybe the client had figured out that I couldn’t lead my team well. Maybe I was not good enough to be an entrepreneur. Maybe I was not good enough to do anything.

Why was the world so unfair?! Within moments, my anxiety had shot through the roof and my heart was racing faster than an F1 car engine. But I know I’m not the only one who feels like this.

Why Problems Overwhelm Us

As human beings, we’re good at solving problems, so they shouldn’t stress us out. Yet, they do just that. Why?

Consider some of these situations in life. When a relationship is headed for troubled waters, we wonder whether our partner loves us anymore. Our mind unearths memories of when we got dumped or rejected. We blame ourselves for falling for the wrong people and tell ourselves that we’re not worth receiving love.

How do you think the relationship will steer after that? If we cannot stick to a diet, we think of other times when we gave up. We remember what people said about things that we couldn’t do and ask ourselves, “were they right?” We tell ourselves that we don’t have what it takes to succeed at anything.

Do you think we’ll find the grit to stick to the diet after this? So here we are… thinking we’re not good enough to be entrepreneurs, to be loved, to get promoted, or to achieve our personal goals. Notice a pattern yet? We move in the wrong direction. The destination is to achieve the goal. And unless we stop giving into emotions and start addressing situations, we’ll keep failing to get there.

Negative emotions (and even extremely positive ones) blur our vision. The more we focus on them, the deeper we go into how we feel. We either get angry because things aren’t the way we want them to be, or get paralyzed by the fear of the worst possible outcome. This means we pull away from the one thing we must do to set things right — take action.

“If you can’t sleep, then get up and do something instead of lying there and worrying. It’s the worry that gets you, not the loss of sleep.” – Dale Carnegie

How to Take Action in the Face of Problems

Most human beings are good at solving problems. Where we get blindsided is at diagnosing the right problem. To diagnose the right problem, we must address the situation instead of emotions. We must see things for what they are, collect facts on what we’re worrying about, and then ask ourselves, “What should I do next?”

In his book “How to Stop Worrying and Start Living”, Dale Carnegie wrote: “Neither you nor I nor Einstein nor the Supreme Court of the United States is brilliant enough to reach an intelligent decision on any problem without first getting the facts.”

To address the tricky situation with my client, I took the following three steps:

1. First, I acknowledged the feeling

Solving a problem doesn’t mean ignoring emotions. It’s important to acknowledge how you feel because it reveals the path, but domesticating your emotions is more important. I acknowledged how I felt by saying, “I feel anxious because the client might not want to work with us anymore and this will be a financial loss for us.”

Note how I said “I feel anxious” and not “I’m a loser.” If I had given into negative chatter, I wouldn’t have uncovered the direction to move in (the part after “because”). This is why domesticating emotions is crucial.

2. Next, I prepared for the worst

We often run from our worst fears rather than facing them despite knowing that the worst outcome rarely comes true. The result is that we stay stuck in fear instead of pushing beyond it. And we never discover what we’re really capable of, which sucks.

In my case, the worst meant losing the client. It would hurt but it was the truth. However, we could get more clients. Plus we already had other clients who helped us pay the bills. In other words, I wouldn’t have to live on the street.

The moment I accepted this, a huge weight got lifted off my chest. This prepared me for the third and final step.

“Expect the best. Prepare for the worst. Capitalize on what comes.” – Zig Ziglar

3. Lastly, I examined the situation

Examining a situation means setting aside your emotional baggage and focusing on facts. When you trust that you’ll be okay, you become better at diagnosing the real problem. Once I felt lighter, I could see things clearly.

I used the 5 Whys Technique (asking “why” five times) to figure out the real reason for the client’s dissatisfaction. Then I collected data on the issue and on what we had previously delivered.

Finally, I reached out to the CEO of the client and held a detailed and constructive discussion based on my findings. Within four days, the CEO and I were back to the way things were before.

The best way to prepare for tomorrow is to give today your best. I’m not sure whether the issue with the client got resolved for good or whether the client won’t pack up and leave one day. However, I am sure that I’m prepared to handle such cases better today than I was yesterday.

Control your emotions instead of letting them run amok. Accept things for what they are instead of what you want them to be. Be realistic instead of delusional. Address the situation instead of succumbing to emotions.

Don’t preempt what lies ten miles ahead and get paralyzed by fear. Address what lies clearly in front of you and keep moving. One day you’ll be surprised about how close to your destination you are.

How do you move forward when all hope seems to be lost? Share your advice below!

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8 Effective Tips to Improve Your Emotional Wellbeing

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You know what they say, “Health Is Wealth”. But, more often than not, we only mean it in the context of physical health. There’s no question that being fit is the world’s greatest treasure. Unfortunately, not a lot of us take time out to look after our emotional health and wellbeing.

Let’s not forget – it’s ‘Mind Over Matter’. So, if you are able to take control of your emotions, thoughts, how you feel through the day and how you respond to myriad situations; there’s nothing quite like it. When you become the master of your emotions; health, prosperity, and basically all good things are bound to follow you.

With that said, here are 8 surefire ways that will improve your emotional wellbeing:

1. Practice Mindfulness

Half the time, we don’t even know what we’re thinking or how we’re feeling. That’s because we let our minds operate on autopilot. It’s time to take control of your mind. Be aware of what and how you feel throughout the day. The upside to this practice is that you can detect negative emotions right on the onset and quickly change them and their corresponding feeling.

Feelings of anger, jealousy, hatred; they are not good for the mind, soul, or the body. Paying close attention to the spectrum of emotions you experience throughout the day, will help you detect the negative ones and kick them away before they fester deep enough to take away your happiness and emotional health.

2. Stay Physically Active

As you engage in physical activities, your brain produces a whole bunch of feel-good hormones such as endorphins and dopamine. These hormones are what causes the ‘elated’ or ‘euphoric’ feeling. Being physically active uplifts your mood and your outlook towards life. It readies you to take the challenges more head-on instead of becoming overwhelmed by the littlest of inconvenience.

You are better able to analyze tough situations and take a more proactive rather than a reactive approach. It’s no question physical health is in direct proportion with emotional health. A healthy mind resides in a healthy body and vice versa.

“Caring for the mind is as important and crucial as caring for the body. In fact, one cannot be healthy without the other.” – Sid Garza-Hillman

3. Get Sufficient Sleep

Ever noticed how you feel depressed and cranky, and just out of focus the day you fail to get a good night’s sleep? Well, if you fail to get sufficient sleep for a couple of days, you are bound to feel more depressed, cranky and eventually more prone to a host of negative emotions. Research shows that sleep deprivation sends amygdala – our brain’s emotional response center into overdrive.

Amygdala controls our immediate emotional responses. When it becomes overactive, we become more reactive rather than active. We become more irritable, angry and anxious. A good night’s sleep is vital to improving your emotional wellbeing.

4. Develop a New Hobby

Learn to swim. Try arts and crafts. How about painting? Swimming is a ‘happy’ activity. You get to make new friends and stay fit. Arts and crafts, as we all know, tends to have a relaxing effect on the mind and the nerves.

Just the process of creating something from scratch makes you confident and gets those creative juices flowing. Similarly, painting helps you express yourself. All these factors together create a ‘happy you’. The one who likes to engage in new things instead of resisting change or difficult situations.

5. Eat Healthy

Ever heard of the phrase, “You are what you eat”? Well, it’s true to the last syllable. When you eat foods rich in salt, sodium, fat – you are bound to feel lethargic. It takes longer for the body to digest such foods. That means the body is forced to deprive organs of blood and use it for the digestion purpose.

Result? You become lazy, moody, not ready to take any responsibility which leads to feeling cranky and irritable. On the other hand, eating fibrous vegetables, fruits, salads, and complex sugars keeps you upbeat and healthy.

6. Laugh Your Heart Out

Laughter is the best medicine. That is why they have a dedicated ‘laughter session’ in yoga studios. You don’t even have to mean it. The simple act of spreading your cheeks and pretending to laugh sends a signal to your body that you are happy.

And what happens when you are happy? Your brain releases happy hormones like dopamine, serotonin and what not. In fact, many studies have gone so far as to stipulate that laughter alone is capable of treating all kinds of physical ailments. Why should emotional ailments be any different?

7. Try Relaxation Techniques

‘’Visualization technique’’ where you imagine yourself in a happy place is a surefire way to calm your nerves if you find yourself distressed. You may also try praying to elate yourself. Praying is good for the mind and the soul.

Controlled breathing or ‘biofeedback technique’ are some other relaxation techniques that can tame how you feel and even your bodily functions. Try surrounding yourself with aromatherapy or scented candles because the smell is a big factor in governing how we feel.

“Positive emotional energy is the key to health, happiness and wellbeing. The more positive you are, the better your life will be in every area.” – Brian Tracy

8. Count Your Blessings

We all have so much to be thankful for. It could be a friend who stands by you or a happy family. Good health. Financial freedom. Make a list of all the things that you feel grateful for in your life. If it’s a person, be sure to communicate your feelings and express your gratitude.

You will feel so much happier. Happiness is the diet of a healthy mind and an intelligent emotional response mechanism. You could also try writing a poem or simply expressing your gratitude through the power of prayers.

There are so many ways to become emotionally intelligent and not one of them requires any investment or special skills. Practically anyone and everyone can do it. All you need is the will and the desire.

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How You Can Use the Power of Gratitude to Your Advantage

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The word gratitude has been tossed around, but do you know exactly what it means or how to implement it into your life? Someone has probably told you in your life, “Express more gratitude.” Well, that sounds like a great idea, but if you don’t know what gratitude is, how can you fully express it in your life? It’s a concept that once you grasp, it will change your life. (more…)

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