Feel like you lack vitality. You don’t know what to do when you don’t have the strength even for the usual activities. A number of good habits can help you get rid of fatigue and improve your performance.
Residents of megalopolises more and more often note in themselves a feeling of severe fatigue, which does not leave the mind and body even after weekends and holidays. Not only the rapid pace of life dictated by big cities, food and the environment, but also some negative human habits are responsible for the loss of vital energy. It is enough to make a number of changes in the daily routine in order to increase efficiency and again feel a surge of strength and vivacity.
Instead of pumping your body with caffeine, energy drinks, or, conversely, sleeping pills and alcohol for relaxation every day, you should turn to your biological clock. Some mobile applications on modern smartphones will help you easily identify and build an individual sleep and wakefulness regime so as not to feel overwhelmed in the morning and count sheep trying to fall asleep late at night.
If you have a sedentary job, then to maintain overall tone, it is enough to devote 20 minutes to training three times a week and walk more. Lack of movement and physical activity negatively affects the overall endurance of the body. This means that you will lose strength, literally doing nothing. You don't have to exhaust yourself with daily cardio and strength training while spending significant time in the gym. The main thing is not to miss classes, even if you are not in the mood and strength to do something, thinking that this will keep you cheerful. Sport boosts your energy reserves by stimulating your body to fight fatigue more easily and recover faster.
Try to keep track of the amount of fluid you drink throughout the day. Even 2% dehydration affects heart function. As a result, the brain receives less oxygen, which reduces your performance and reaction speed. Lack of iron in the food consumed also slows down the circulation of oxygen, which can lead to anemia.
Allow yourself not to linger in the office after the end of the working day and do not miss breaks, even if this is not the case or you have a deadline. The same goes for projects that don't have a clear timetable and work while on vacation. The division of time directly affects the quality of work. And this pattern is best explained by Pareto's law, known to most as the 20/80 principle.
Mental fatigue occurs due to various fears and increased anxiety of a person. We spend a lot of energy on fears and negative thoughts that often arise out of the blue. To preserve your vital energy, you need to try to abstract from the situation or people that bother you, and also learn how to correctly express your emotions. Various meditation practices and art therapy do an excellent job with this.
Feelings of fatigue can come from sudden surges in blood sugar. Therefore, it is worth excluding foods consisting of simple carbohydrates from the daily diet and replacing them with complex ones.
Learn to say no to people, do not allow your personal boundaries to be overstepped, so that later you do not suffer from powerlessness and anger in trying to earn someone's praise.
When you're feeling low on energy, it's tempting to leave a mess behind you and postpone sorting things and documents until tomorrow. However, when you return to the office, you will become even more frustrated, starting the day in a bad mood. In most cases, the mess does not contribute to good concentration and does not allow you to fully focus on work.
Virtual reality is firmly entrenched in our lives and can completely change our perception of time.Try to limit your internet access, games, and television an hour before bed to avoid blocking melatonin production.
By following these simple tips, you can get rid of fatigue and increase your performance several times over.