Has this happened to you? 3:00 pm rolls around and BOOM, you hit a wall? In fact, I am experiencing it right now, and it is the inspiration for this blog post.
I find when I am not doing certain things daily, the witching hour, as I like to call it, hits me like a ton of bricks. I am cranky, tired, and want to go home and to bed. However, 99% of the time, this is not realistic. I usually have an hour or so of work left; I have places to be in the evening, I sometimes still have to get my workout done, make dinner, etc. It can be neverending. It begs the question, how do I move past this and stop feeling this way. It is quite simple. I need to go back to the healthy habits I created a while ago. Here are eight things that I try to do regularly and that you can too, to keep my energy up all day long.
- Wake up and go to bed the same time each day. I find I am at my best when I am in bed by 9:30 pm and up between 5-5: 30 am. This goes for the weekends as well.
- Get 7-8 hours of sleep a night. In law school, up until I hit 40, I lived and prided myself on the fact I only needed 4 hours a night. Those days are long gone.
- Eat a healthy, hearty breakfast. It should include protein, complex carbohydrates, and healthy fat. This fills me up and keeps me full until mid-morning.
- Do not go more than 3-4 hours without eating. I make sure to pack enough snacks during the workday to keep me satisfied. It also keeps me away from the vending machines. I pack a no/low-fat Greek yogurt, hummus and veggies, apples and peanut butter, slices of deli turkey, or some nuts and seeds.
- Hydrate, hydrate, hydrate Often I find when I am tired, it is because I have not had enough water. I drink half my body weight in ounces, plus more due to my running schedule.
- Fit in exercise. Exercise not only makes us feel better physically but mentally as well. When I start my day with a workout, I feel energized and, it carries through the day. If I work out at lunch, it gives me the boost I need to get through the afternoon.
- Get up and move every hour to an hour and a half. Sitting at a desk all day is one of the worst things we can do. I make sure to get up and move every hour.
- Take breaks throughout the day. Talk a co-worker, take a walk outside, call a friend. 10 mins are all it takes to re-energizer the next couple of hours.
What about you? Do you do any of these things to recharge during the day?
Self-care seems to the be the buzz word these days. There are numerous articles written about it, podcasts that speak of it and whole books dedicated to the topic. I have to admit, at first I ignored it. I thought, who has time for that? I am a working mom, with a husband, two kids, a dog, two cats and a household to run. I will have time for that when they grow up, move out, etc. I am sure many of you have had the same thought. Well I am here to tell you, LISTEN UP, by incorporating self-care into your life, you suddenly have more energy to do the things listed above and you are a HAPPIER, yes I said HAPPIER, wife, mom, employer, etc.
First, what is self-care? According to the the dictionary it is “the practice of taking action to preserve or improve one’s own health or the “practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress. ” This means different things for different people. My idea for self-care could be very different than your idea of self-care. What makes me happy, improves my health or helps me deal with stress looks different than my husband’s. I make it a priority to incorporate self-care each and every day. Some days it is 10 mins, other days it is longer. Some days it is reading a great book for 10 mins, other days, it is a 10 mile run. I schedule a massage every month and really working on getting more sleep. Below are some ways you can incorporate self-care into your day.
- Wake up 15 mins earlier each day and enjoy some quiet time. Journal about how you want your day to go or meditate.
- Take a walk outside. Just 10 mins of being outside can lift our mood and energize us for the rest of the day.
- Take a bath. I recommend using some epsom salt with lavender.
- Read a good book. Take 15 mins and read a chapter or two.
- Treat yourself to a massage or a mani/pedi.
- Exercise and make sure it is something you enjoy.
- Find a hobby and carve out some time each week to dedicate to the hobby.
- Limit social media. Much of social media is a highlight reel of our lives. Studies have shown it can cause others to feel bad about themselves and have negative thoughts.
- Sleep! This is one I struggle with, yet it is so important. I have been trying to up my bedtime by 10-15 mins. Some nights are easier than others.
I hope these suggestions help. When we take time to refill our cups, everyone in our lives benefit from it.
