Reading Length: 7 minutes
My default feeling used to be tired. I lived my life, not knowing how it felt to be truly energized. My everyday routine would be to wake up, drive to school, drive back home and crash. I always felt like I was in zombie mode. Dead and rotting. Even driving was a hazard for me. Those who drove on the highway beside me were lucky survivors.
Because of my fatigue, I had no energy to socialize or to do any work. I think that’s why I had mediocre friendships and mediocre work results. I was always ready to go back home and sleep. If only I got the energy of a golden retriever dog. But it’s so frustrating when you are low in energy which makes you feel unmotivated to do any work or be present in your relationships.
So let’s get right into how to stop feeling tired and get more energy:
1. Move around every hour.
In college, I had long lectures that lasted for 2 to 3 hours. I also worked as a medical receptionist so I sat in front of a desk and computer for practically the whole day. So I was forced to sit for long hours without getting much movement. No wonder my energy levels were always non-existent. But this problem is pretty common in our society now. It’s even called the “Sitting Disease.”
If you observe all the animals in nature, notice that they’re always moving. Sometimes they stop once a while. But for the most part, they’re always on the move. Even for animals, it’s natural to get some movement. We got the brains, but they’re kicking our butts in fitness.
So try to move around every hour such as by taking a walk, stretching, running etc. Or, just do something simple to get your body moving like cleaning or getting a cup of water. Standing up more often helps beat the “Sitting Disease.” I also have a standing desk in order to alternate between sitting and standing every hour.
Here are some other ways to get additional movement into your life:
- Take the stairs instead of elevator.
- Get a standing desk to avoid the “Sitting Disease.”
- Get a wobble board on your chair so you’re at least exercising while sitting too.
- Replace video games into physical activity games.
- Get a walking buddy.
- Walk or bike to work or school.
- Walk and talk on the phone.
2. Get sun in the morning.
I hardly ever got any sun. I would just wake up, get maybe 30 seconds of sun, enter my car and drive to school. Majority of my day was spent indoors. At school, at work, at the library, or at the cafeteria. But for the past few months, I started establishing a habit of getting about 30 minutes of sunlight during my morning walks. Overtime, I realized this was an excellent cue in waking myself up and setting the tone for the day. No wonder I felt gloomy during rainy days. Like I was in my own music video.
Here’s a study on the benefits of sunlight:
“According to a 2017 study published in the journal Sleep Health, people who are exposed to sunlight in the morning sleep better at night and feel less stressed and depressed than people who don’t get access to morning sunlight.”– Ashley Abramson, writer of NYT.
So try getting outside more. Maybe add in a morning walk before you head to school or walk to get sun. Or, during your lunch break, sit outside the benches. Look at the blue sky. Not at the sun though, don’t blind yourself.
3. Time your coffee the right way.
I used to love drinking my coffee at night in order to get through my midnight studying and cramming. I saw all my classmates do this so why not follow along? This was our formula.
- Classes = coffee
- Exams = more coffee
- Finals week= coffee + more coffee X10 + espresso shot
Scary formula, isn’t it? We were all just better dressed junkies.
You probably already heard that too much coffee isn’t good. The good news is that I’m not demanding for you to break up with your beloved coffee. Ideally, we want to drink no more than 2 cups a day which equates to 16 ounces (8 oz per cup). Along with that, we also need to factor in when we’re consuming our coffee. Caffeine can last in our body system up to 5-7 hours upon consumption. Caffeine left in our system can ruin our quality of sleep which drains our energy. So that’s why we want to avoid drinking it too late depending on what time we go to bed.
Now, I don’t allow myself to drink coffee after 2pm. That’s the cut off time for me. So try to establish a coffee cut off time for yourself. A coffee curfew.
4. Stop saying you’re tired. Say this instead.
In every conversation I had, I realized I always said “I’m so tired.” I probably said it a billion times. In fact, it was practically the new greeting between my classmates and I. Little did I know that it was actually making me feel even more tired. It was what I said out loud which made my body listen to my own belief. Our words have that kind of superpower. The ability to control our body and mindset. It’s kind of like negative self-talk instead of a positive one.
So instead of constantly saying “I’m so tired”, why not we try to reverse it? Kind of trick our bodies with positive words such as by saying “I’m energized!” or “I’m going to be energized today.” Try saying that out loud while you’re moving around or exercising. You’ll look like a lunatic but at least a non-tired one! Here’s a link to other energy affirmations too.
5. Stop excessive content consumption.
If you read my previous blog posts, you already know where I stand when it comes to social media. It’s no for me. I know how addictive and distracting it can get so I’ve gladly distanced away from it. It’s a HUGE energy killer.
Think about this scenario. You feel exhausted and stressed from the day so you take out your phone to “relax” from the busy-ness of life. You browse through Instagram, Facebook, Twitter. You see pictures from friends, some news articles, some random weird videos. Whatever floats your boat. And then the time flies so fast just like that. But did you really feel relaxed? I bet you’re still tired. In fact, most likely even more tired. This type of scenario seems way too familiar because that’s what I constantly experienced everyday last year. Here’s what we should start doing:
- Limit “garbage” content consumption. Instead of spending hours browsing through social media or watching TV, why not start by cutting off 30 minutes to an hour? Yes, I’m asking you to sacrifice one episode. The audacity, right?
- Be more selective with the type of content you choose to see. Instead of garbage wasteful content, why not watch more content about improving your life, relationships or skills?
- 1. Move around every hour. Just like other animals in nature, we need to keep moving our bodies to feel energized. Try taking a walk, stretching, running etc. Or, do simple things like cleaning or getting a cup of water.
- 2. Get sun in the morning. Studies have shown that people exposed to sunlight get better sleep and energy. Try heading outside more. Take a morning walk in the sun or make use of lunch breaks to get sun.
- 3. Time your coffee the right way. Caffeine can last in our body system up to 5-7 hours upon consumption. Set a cutoff time of when you do not drink coffee anymore.
- 4. Stop saying you’re tired. Say this instead. Your body listens to your words and mindset. Our words have that kind of power. Reverse this by saying “I’m tired” to “I’m energized.”
- 5. Stop excessive content consumption. Limit garbage content consumption and be more selective with the content you choose to see.
Please note that if you feel that your fatigue conditions are severe, you may want to check with a physician about that just in case.
For those who are wondering, hello? What about diet, water and sleep? I covered those tips in another post on energy management which you can check out later.
Congratulations for making it up till this point of the video. Glad your fatigue didn’t stop you. The good news is that we can actually control and promote our energy levels with some changes in our life. Tiredness isn’t a permanent curse! Yay! Hopefully with these tips, we can all stop feeling like zombies and feel more like golden retrievers with awesome energy everyday. Thanks for reading! Let’s keep learning and growing!
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- 5 Ways to Stop Feeling Tired and Boost Your Energy for College Students
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- I Went 1 Year Without Social Media. Here’s What I Learned.
- How to Take a Social Media Detox The Right Way
- 10 Ways to Work Smarter, Not Harder for Peak Productivity
- 10 Reasons You’re Always Tired (And What You Can Do About It) by Frank Crooks
- In Praise of Morning Light by Ashley Abramson
- Sitting Disease is Taking a Toll on Your Body by Life Span