Start Your Day With Fiber
The type of breakfast you choose can mean the difference between feeling sluggish or full steam ahead. Meals with the most oomph are packed with both fiber and protein, a combo that keeps your tummy feeling full and your blood sugar steady. By contrast, when you eat low-fiber grains, your blood sugar spikes, then drops a short time later, leading to an energy crash. For a power-packed morning meal, try eggs and multigrain toast, or oatmeal with a side of yogurt and berries.
Take lots of short breaks
This can make you more productive by helping you avoid burnout. Researchers say workers who take several short breaks throughout the day work more quickly -- and make fewer mistakes -- than those who take just one or two longer breaks.
Snack right
Is your stomach growling? Don’t just dash to the vending machine. Simple carbs and sugars, like those found in candy and chips, will raise your blood sugar for a short-lived boost, then leave you feeling drowsy and still hungry for the rest of the day. Instead, go for high-fiber, high-protein options like energy bars or a combination of grain and nuts, like a muesli, or fruit like an apple or a banana. Bring a snack from home.
Get moving
There’s a good reason we say we need some “get up and go” when we’re feeling tired. Take a few minutes to walk around the block. It can give you an energy lift without disrupting your workday. A 10-minute walk provides more energy than eating a candy. It is good for circulation, lets you stay positive, and helps you concentrate on work.
Meditate
Try to spend at least 5 minutes every morning focused on your breathing. You can do it lying in bed or sitting comfortably. It’ll get easier to stay focused with practice. Meditation can ease stress and fight fatigue.
Assess Your Stress
Everybody has some pressure in their lives, and the office can be a common source of tension. Too much stress can hurt your work. It can also cause anxiety, sleep loss, overeating, and exhaustion. If your job is taking a toll, consider talking to your boss or someone in human resources about how you can change the situation for the better.
