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How To Stay Energized At Work All Day Long

by Dive Shop 360 | Mar 1, 2024

From staff management and inventory counts, to store events, customer care, marketing and paperwork, running your own retail business is a lot of work.

Even if you feel that it’s a rewarding experience, the daily demands of your job can make it hard to get through your shift with barely enough energy left to enjoy other endeavors outside of work.

That’s why it’s important to follow the 6 tips outlined below:

1. Get Enough Sleep

Having an energized and productive day at work starts with getting enough sleep the night before.

“The long-term effects of sleep deprivation are real,” says Healthline. “It drains your mental abilities and puts your physical health at real risk.”

In fact, science has linked poor slumber with myriad health problems. Studies of humans and other animals have revealed that sleep plays a critical role in your immune function, metabolism, memory, learning, and other vital functions. Not clocking enough sleep can also lead to cardiovascular disease and obesity.

While going without sleep for too long can make you feel terrible, a good night’s rest, on the other hand, can make you feel like you’re ready to take on the world.

To ensure your sucess in the workplace, make it a priority to get 7 – 8 hours of quality sleep.

2. Exercise

Carmine Gallo, author and senior contributor at Forbes, once spoke to a personal trainer who told him, “A proper training program will help you have better posture, exude more energy, and prepare you to handle the demands of a busy professional life.  Without energy you’ll look and sound like a dud.  The executive who exercises regularly looks and feels energized. They radiate passion, vitality, and energy.”

While many business owners feel that it’s too hard to fit in a workout during on busy days—let alone normal days—keep in mind that any form of activity can help improve your overall health, even if it’s just a 20 minute walk. Can’t get away from your desk? Stand in place and do some stretches.

Whether you wake up a little earlier to work out before work, or fit in a walk during your lunch break, you’ll be surprised how even brief snatches of excercise can really revive you.

3. Limit Caffeine

It may be tempting to drink several cups of coffee—or soda—to help you stay alert, but it’s actually best to restrict the amount you consume, according to NursingCenter. Drinking large amounts of caffeine will only reduce its effectiveness for you since your body eventually builds up a tolerance to it.

It’s also smart to count your caffeine intake, since some food sources may not be obvious. If you take two Excedrin Migraine tablets, for example, that’s 130 mg of caffeine—the same amount as a 14-ounce Starbucks Coffee Frappuccino. Try not to consume more than 400 mg of caffeine a day (equivilent of 4 cups of coffee, 10 colas, or 2 energy shots)—the amount the Mayo Clinic says is safe for most healthy adults.

4. Take a Break

Interestingly, most people can’t truly focus on anything for more than an hour and a half at a time. According to Fast Company, taking 15 minute breaks every 90 minutes will reenergize you and help to increase your productivity. 

Instead of trying to power through long blocks of work, do yourself a favor and take a walk outside or listen to an audio book in the breakroom to encourage good overall health and refuel for the next stretch of job-related tasks.

5. Eat Better

In the morning, eat a small breakfast to kick-start your metabolism. Something as simple as string cheese with an apple and roasted nuts will help to keep you energized (protein and calcium are key here).

Need a snack between meals? Make sure it’s well-balanced to avoid a mid-afternoon crash. Go for something with equal parts protein and carbs, which will prevent blood sugar dips and spikes.

Be aware that if you’re sleep-deprived, you’re more likely to crave sweets and carbs, which can make you crash in the afternoon.

6. Hydrate, Hydrate, Hydrate

Not getting enough fluids can make you feel lethargic and make it hard for you to concentrate, according to cardiac clinical nurse specialist, Alice Benjamin.

Rather than stressing about the number of ounces your drinking, Benjamin suggests trying to just drink water more often. This could mean anything from taking several sips of water every 90 minutes to chewing on some pebble ice throughout the day.

The Takeaway

As a business owner, the daily demands of your job can exhaust your energy before you even hit the lunch hour, leaving you drained for the rest of the day.

To prevent this from happening, use the 6 suggestions above to stay invigorated…and more productive!