If after work you don't have energy for anything but the drive home, you're probably doing something wrong. We found out what steals our energy during the workday and how to make up for it and not overwork yourself.
What do you usually do in the evenings? Meeting up with friends, hanging out with your kids, going to the gym or the movies? Or, complaining of fatigue, you do your best to get home and that's all you're good for?
If all your energy goes to work, you're probably doing something wrong. We've found out how to use your energy efficiently and where you can find unexpected sources of energy.
1. DO WHAT YOU LOVE TO DO.
Let's start with the obvious. We will never feel excited at the end of the day if we spent the previous 8 hours doing something we hate. According to research from the University of Alberta, Canada, in order to feel happier and less tired at work, we need to be clear about the purpose of what we are doing.
Every day, try to think of someone who could benefit from your work, no matter how small. All work has a result that someone needs, remember this. Then focus on what your work gives you personally, what your needs are met through it, and what goals are achieved.
Finally, try to take note each day of what good things happened at work today. The more often you do this simple three-step exercise, the happier and more energetic you will feel, the less chance you have of overworking yourself.
2. OPEN WINDOWS.
First of all, by ventilating a room, we cool it down. We get much more tired at work when the temperature is 28°C or more. Second, by opening windows, we reduce the concentration of carbon dioxide, which some experts also link to work fatigue.
"The concentration of carbon dioxide increases over the course of the day if the room is not adequately ventilated," explains Richard Barry, a home climate control specialist.
If your office has few or no windows, get plants to absorb carbon dioxide and other environmental pollutants that can contribute to fatigue. Plus, they're a joy to look at.
3. SIT RIGHT.
If you sit slouching all day, you're putting your muscles under strain, which provokes fatigue. "When you slouch, you feel less attractive, it affects your mood and consequently causes fatigue," says physical therapist Sammy Margo. She advises sitting upright in a chair, as if someone is trying to gently pull you out of it.
4. DO AN AUDIT OF DONE AND UNFINISHED BUSINESS.
Unfinished business drains us of energy. Thoughts of them will haunt us at home, not allowing us to rest. But if at the end of the day we take the time to conduct an audit of what we have done today and make a list of tasks for tomorrow, there is a chance to leave work with a sense of satisfaction from completed cases and with a boost of energy.
5. KEEP AN EYE ON YOUR COMPUTER SCREEN
If your eyes are getting tired by the end of the day, it could be a bad computer monitor. Ophthalmologists recommend choosing fonts that are easier on the eyes, no smaller than a 12-pin. It is important that the monitor itself is located at a distance of 33 to 59 cm from the face, and the center of the screen was at about the same level with your eyes. And of course don't forget to wipe dust off the screen - it can distort the image, giving additional strain to your eyes.
6. USE BLUE LIGHT
Researchers at the University of Surrey, England, found that those who replaced regular white light bulbs with bluish-colored bulbs (which are closer to natural daylight) felt less sleepy during the day.
"Blue light stimulates melanopsin receptors in the brain, which are responsible for maintaining a state of arousal in the body," says Dr. Derk-Jan Dijk, author of the study.
If you can't get your boss to drastically change your office environment, start by buying blue-colored light bulbs that mimic natural lighting; they can help keep your body alert.