A couple of weeks ago, I wrote about dealing with mental
fatigue and exhaustion and this week I wanted to write specifically and in more
depth about boosting mental energy.
We live in a time when many people are inclined to be very busy and are often stressed as a result. Life often becomes all about being faster, higher, bigger, and better. For some of us this might represent competitive stimuli resulting in masses of adrenaline being pumped through our bodies, and perhaps when balanced right can lead to us being effective. For others, it can be and often is, stressful and exhausting. Even the strongest can slide into exhaustion and despair. Especially, if stress and pressure are constant and overwhelming. A life without real pauses and possibilities to recover does eventually lead to mental and physical fatigue.
Research shows that mental fatigue results in an inability
to concentrate and an increase in simple mistakes. Unchecked, mental fatigue
can lead to no time for meaningful relationships, debility, lack of real joy,
not feeling stimulated, not leading a fulfilled life, etc. You can read more on
this subject at these articles on that topic:
So, how can you ensure that you are at your best mentally? How can you boost your mental energy? How can you carve out personal time to recharge your own batteries; and what should you do in those periods to become more effective and happier?
Giving Yourself Time To Reflect. Daily.
“It took a lot of years of me on my own, coaching myself, to look in the mirror and love the reflection.” – Alyssa Edwards.
Make daily reflection about your life and personal objectives part of your routine. Appreciate that having enough personal thinking time is crucial. If you reflect on the things you did right, on your successes, that allows you to celebrate every little success. You realise how much you’ve done right in your life.
“You have to stay focused and be mentally tough. That’s what I’ve really learned: every day is a grind, and you have to go hard.” – Chris Gronkowski.
Thinking about what matters to you most and makes you happy is a basic building block of a happy life. It’s important to recognise and formulate your goals so that you can start walking towards them and realizing them. You might want to prepare your personal bucket list as well. Concentrate on the bigger picture, be honest, and avoid long “to-do” lists. Divide, conquer, and take one step at a time.
Ignoring The Concept Of Perfectionism:
“Perfectionism is not the same thing as striving to be our best. Perfectionism is not about healthy achievement and growth; it’s a shield.” – Brene Brown.
Many people believe seeking perfection is a good thing. Perfectionism, however, does not exist in an imperfect world. So, stop dissecting your every thought and action. Of course, think before you act. Instead of being entranced with what the future may bring, we need to learn to love the work here and now. In case of doubt, get started, learn from it, and be better the next time.
“I am happy because I’m grateful. I choose to be grateful. That gratitude allows me to be happy.” – Will Arnett.
In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships. Remember the pleasant moments you´ve experienced in life. What made them special and how did you realise them? Which lessons might help you to overcome current obstacles? Do not allow anyone or anything to suck energy from you or to put you down. Believe that you can achieve anything you want! It’s important to make sure you celebrate your small goals along the way.
Read this article for more on this: The Science of Gratitude.
Embracing Mother Earth:
“I’m very inspired by nature – you could say Mother Nature. I look at things around me and get all kinds of inspiration daily.” – Martha Stewart.
Although the last thing you may feel like doing when you are
down is going outside, it’s one of the best things that you can do. Research shows that a walk or run in a
natural setting changes the brain in ways that lessen anxiety and thwart
transitory depression. Get out in nature. Take deep breaths. Walk barefoot from
time to time. Nothing is more refreshing than being outdoors and looking at the
sky whilst absorbing some doses of sunlight.
Actively seek out the beauty of nature and let it inspire you.
Trying Something New:
“Always trying new things is always more fun, and it can be scary, but it’s always more fun in the end.” – John Krasinski.
It’s easy to fall into habits and routines of doing things we know we like. But there is no better way to grow as an individual and learn about yourself than to try something new! For example, learn to play the guitar, play a new sport, visit a new place, study Spanish, read a new book, etc.
It’ll invigorate your mind.
One of the best energizers to avoid becoming a couch potato. No matter how busy we get, it’s essential that we do self-check-in’s and practice centering activities such meditation, breath work, or just simple self-reflection in a quite space. Go and get some endorphins in motion! Activities both indoors and outdoors are some of the best thing you can do. These activities not only keep you physically fit, but they also play a key role in mental fitness as well.
“Meditation is being in tune with our inner energy source.” Anonymous
Meditation is something you can do for just thirty seconds
that will fill your body and mind with a smooth, natural energy. A regular
practice can help you to detox your mind and soul. A powerful alternative
method is self-hypnosis (more on that later). Both are excellent to become more
mindful, to clean one´s mind, and to reduce stress.
The benefits and studies to support the rejuvenating effects of regular mindful meditation are incredible. Neuroscientist Sara Lazar, of Mass General and Harvard Medical School, showed that “50 year olds can have the brains of 25 year olds” by engaging in regular mindfulness in recent studies.
Live in The Moment:
The bare essence of life is incredible wonderful. Unfortunately, we often are distracted and too busy with not seeing it. When we train ourselves to live in each moment, we immerse ourselves in it and begin to discover its beauty and wonder. We learn focus and how to manage our energy. Professional athletes understand and employ this kind of focus very well. They know that accomplishment and success are a result of the skillful management and balancing of energy. So, relax more often, embrace the beauty that surrounds you, and enjoy the moment.
Create Something Enjoyable:
Especially something you might have wanted to do for a long time, or something you have neglected doing in the past. Something you´d love to turn into reality! It could be the painting you´ve thought about to draw for some months, the little garden you intended to plant, the summer party you planned to organize, etc. Work on one of those projects, possibly invite others to join, and make them become reality.
“Remember that the happiest people are not those getting more, but those giving more.” – H. Jackson Brown Jr.
All work and no play makes everyone dull. Join a sports group, a Rotary club or anything that helps you meet more people and do some activity. There is much to more learn from humans (the right ones) that you can from books or google (as much as I LOVE books and google!).
“Choosing to be positive and having a grateful attitude is going to determine how you’re going to live your life.” – Joel Osteen.
Start every task assuming that you will succeed. A positive “Can-do” attitude will help your mind to achieve a focused status and to keep you in a constructive framework. A very impactful technique is to practice “visualization” to develop positive thinking patterns. It´s as easy as closing your eyes and “watching” yourself to succeed in your next task or challenge. Just picture yourself doing it correctly and finishing it by activating as many senses as possible. Another effective technique is to plan something in detail which you really love and you´ve been looking forward to, e.g. your next vacation. The thrill of that will keep you energized for quite some time.
Assuming The Best:
We should assume the best intentions of others. It´s significantly more powerful than looking for elements which make us feel angry. There always will be people who earn more, have more, and know more than you and I. Free yourself by not comparing yourself any longer with anyone else. Stay away from gossip and rumours. Instead, be strong and concentrate on yourself, on the things you can influence and improve. Don´t waste time and precious energy by comparing yourself with others. Leave it to the ones who lack your self-confidence and your abilities.
“Looking good and feeling good go hand in hand. If you have a healthy lifestyle, your diet and nutrition are set, and you’re working out, you’re going to feel good.” – Jason Statham.
Smoking threatens not only your health; it also causes insomnia and therefore drains your energy. It´s similar to drinking too much alcohol. Eating a balanced diet can help ensure your vitamin and mineral needs are met. If you want to enhance your performance level quickly, then ensure to drink enough water. Moreover, since the brain needs a regular supply of quality nutrients,. Try to eat foods with a low glycemic index like nuts, olive oil, whole grains, etc. as their sugars are absorbed slowly and avoid a lag in energy in consequence. Importantly though, work out what works best for you.
“Multitasking is like constantly pulling up a plant. This kind of constant shifting of your attention means that new ideas and concepts have no chance to take root and flourish.” – Barbara Oakley.
True, in a perfect world we´d love to do one task after another. Latest neuroscience studies suggest that multi-tasking within a limited frame is tolerable whereas working on too many tasks at the same time often causes stress and can even damage the brain.
Focus on one thing at a time as much as you are able. You’ll be more productive and it’ll not give you so much decision fatigue. More on that subject here: Scientific ways to reduce decision fatigue.
Respecting Your Bio-rhythm:
We humans are designed to sleep and wake in cycles
(circadian rhythm). We function best physiologically and psychologically when
our internal cycles are well-synchronizsed with those of the external world.
If, for example, we mess up our sleep and wake patterns, we would feel out of
sorts. Therefore, you should plan your day accordingly if you are an early
riser (early bird) or a very late setter (night owl).
Know yourself and organise yourself accordingly.
Getting Enough Sleep:
“Tired minds don’t plan well. Sleep first, plan later.” – Walter Reisch.
Enough sleep and relaxing rests are super important to realize a high level of energy. In this respect you should also not use one to two hours before going to bed your laptop or smartphone. Two key reasons for that: (i) It makes your mind racing based on latest info and data you´ll have just consumed; (ii) Short-wavelength blue light from the screens stop the production of the sleep-stimulating hormone melatonin. As a result, you would feel awake and less sleepy. Much better preparing yourself in quiet for a good sleep.
There you have it, mentally energise yourself!
Have some of these themes here resonated with you? Then have a read of these pages:
1. Do you need help or support in a particular area of your life?
Coaching with Adam Eason Or Hypnotherapy with Adam Eason
2. Would you like a satisfying and meaningful career as a hypnotherapist helping others? Are you a hypnotherapist looking for stimulating and career enhancing continued professional development and advanced studies?
Adam Eason’s Anglo European training college.
3. Are you a hypnotherapist who is looking to fulfil your ambitions or advance your career?
Hypnotherapist Mentoring with Adam Eason.
Likewise, if you’d like to learn more about self-hypnosis, understand the evidence based principles of it from a scientific perspective and learn how to apply it to many areas of your life while having fun and in a safe environment and have the opportunity to test everything you learn, then come and join me for my one day seminar which does all that and more, have a read here: The Science of Self-Hypnosis Seminar. Alternatively, go grab a copy of my Science of self-hypnosis book, it’ll help you live with integrity!