December Energy and Focus
Anyone else struggling to find the energy, motivation, and focus to get things done on these cold and short December days? I for sure am! Sunset this evening was 4:56 pm and we had just 9 hours and 27 minutes of daylight today here in Kansas City. I don’t know about you, but I very much enjoy seeing the sun and when it gets dark so early it can be hard to keep my energy level up.
If you’re in the same boat as me this time of year, I’ve got a few things for you to think about and put into play to help you maintain your energy and focus so you can get the most out of these short days.
The first thing I want you to think about is your own energy schedule. Think about what part(s) of the day you are most alert, energized, focused, and productive and what times of the day are you less than motivated and struggling to find energy? I am (if you care) most energized and alert between the hours of 8 am and about 1 maybe 2 pm.. That’s my window this time of the year where I get a majority of my work completed, errands done, get to the gym and work on my golf game. That’s when I’m at my absolute “best”.. my highest level of day-day adult performance occurs between those hours. After about 2 o’clock I sometimes experience a noticeable drop in my energy level and productivity takes a back seat for a little bit. However, I’m aware of it, I manage it when I need to, and when I don’t need to I give myself an hour or so to relax and recharge.
Our energy schedules are dependent on a few things. Obviously your work/life schedule has a big impact on your energy and focus levels throughout the day. If you go into work later, chances are you might peak a little later in the day in comparison to someone who works earlier. What you fuel your body with also has a big impact on your energy schedule. I know when I get a good breakfast and have a snack or two throughout the day I maintain energy longer throughout the afternoon. I also know that when I drink more coffee in the morning my energy crash is greater later in the day. Lastly, sleep is a huge determinant of our energy levels.. Big surprise there. Consistent, restful sleep helps us charge up and slow our energy drain throughout the day. Consider each of these factors as you think about what your energy schedule is like day to day.
With awareness of when you are at best you can then begin to schedule your days and tasks around your energy schedule. If you are dragging around the 4 o’clock hour that might not be the best time to head to the gym. Sure you can think, “who cares if I’m tired I need to go to the gym” and you might have the mental strength to push through your fatigue and have a great workout. That’s ideal and what we strive for, but for a majority of people that’s not an easy thing to do. Instead, what if you just changed your workout time to a part of the day where you feel more energized and focused? Do you think you’d get more out of that workout? Yes, you would. It’s not a , “I’m tired, I can't do that right now” thing, it's a, “Hey, do this at this time because you’ll get the most out of it at that time” type of exchange. It’s about being smart, efficient, and intentional with our energy and focus throughout the day.
So if you have the autonomy to set your own schedule, align it the best you can with your own energy schedule. Make it make sense! You’ll get the most out of your day when you are intentional in the way you set it up.
Now a bigger group of people probably don’t have complete autonomy of their daily schedules and you might have to be “at your best” at a time when your energy schedule is in disagreement. The good news is that there are simple things you can do to boost your energy and focus in those tired times. Here are a few of them:
Energize yourself with meals and snacks throughout the day. Sounds obvious, but without nourishment our bodies literally run out of energy. Pack snacks and be prepared!
Build an energizing music playlist! Pick songs and genres that you like and that are upbeat. Hit shuffle, sing along, and see your energy level rise.
Take a less is more approach with your To-Do List. Shrinking your list forces you to identify what is most important right now and helps you focus your energy on completing those things before anything else.
Get some oxygen to your cells! Complete 3 minutes of Energizing Breathing: inhale for 6 counts, exhale for 2 counts and repeat for 2-3 min. It works.. It’s science.
Remember, you have the ability to manage your energy and focus! Daily life and work pulls energy and focus away from you, but if you want to perform day in day out, in whatever it is that you do, you have to take accountability for your energy and focus and assure that it's there when you need it. Be aware of your own energy schedule. Be intentional in the way you set up your days. And take steps to actively manage your energy and focus so you can be your best when you need to be.