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Boost Your Work Energy in 6 Simple Steps

Writer's picture: Mark ReidMark Reid

Updated: Oct 18, 2024

Remaining energised at work can be challenging in the fast-paced business environment. According to a survey conducted in the UK, 38% of employees experience fatigue by the end of the day.


However, it's important to note that enhancing energy levels goes beyond simply getting physical rest. At MTR Performance Coaching, you can benefit from the expertise of a coach and hypnotherapist who can assist you in utilising mental techniques to rejuvenate your mind, overcome procrastination, and increase your energy levels throughout the day. However, in this article I will reveal some practical steps for boosting your emotional charge to give you more juice.

Improve your mental energy
Increase your mental energy and overcome work tiredness

Let’s explore how.


1. Overcome Procrastination to Boost Energy

Procrastination is one of the biggest energy drains in the workplace. The longer you delay tasks, the more mental energy you expend worrying about them. This results in a cycle of stress and reduced productivity. A great way to combat procrastination is by applying Neuro-Linguistic Programming (NLP) techniques, such as the "chunking" method—breaking larger tasks into smaller, more manageable pieces.


To illustrate this, let’s talk about the bizarre story of Michel Lotito, a man who became famous for eating a whole jet plane. Yes, you read that right—a plane. How did he manage such an impossible task? By breaking it down into tiny, bite-sized pieces, of course! Over two years, Michel consumed the plane bit by bit. While most of us won’t be eating any aircraft, this story highlights the power of chunking—when you tackle something overwhelming in small parts, anything is possible, including overcoming procrastination and stress at work.


Breaking your tasks into manageable chunks provides a sense of accomplishment with every piece completed, energising you to keep going. Studies show that completing small tasks gives the brain a dopamine boost, which in turn increases motivation and reduces feelings of overwhelm (Steel, 2007).


2. Dr Richard Bandler’s Energy Spinning Technique

A unique method to manage energy levels is Dr Richard Bandler’s "Energy Spinning" technique. It’s a visualisation exercise where you imagine a sensation of energy spinning inside your body. By mentally directing this energy to spin faster or slower, you can physically feel a change in your energy levels. As a hypnotherapist, I’ve used this technique with clients who need a quick reset during demanding workdays. It helps them take control of their mental state, alleviating feelings of tiredness and boosting energy almost instantly (Bandler, 2012).


3. Reset Your State of Mind with Unconscious Programming

Energy at work isn’t just about your physical state—it’s about your mental state, too. If you carry frustration from earlier meetings or conversations into the next task, you’re inadvertently bringing negative energy that will impact your focus and output.


Dr Joan Rosenberg, in her studies on emotional mastery, emphasises the importance of consciously re-setting your mental state between tasks to avoid letting negative emotions linger (Rosenberg, 2019). Hypnotherapy can help here by using unconscious programming techniques. By regularly engaging in self-hypnosis or relaxation exercises, you can reset your mind, letting go of past frustrations and starting each task with a fresh, positive outlook.


A simple yet effective way to reset your mindset is through "affirmations". For instance, after a difficult meeting, you could repeat to yourself, “I release this frustration and approach the next task with calm and focus.” These positive language patterns can help break the cycle of negativity and set the tone for the rest of the day. Research supports that daily affirmations can significantly reduce stress and boost problem-solving abilities (Cohen & Sherman, 2014).


4. The Importance of Language Patterns and Tonality

The words you choose and how you say them can dramatically influence your mood and energy. NLP techniques emphasise the importance of language patterns, both in self-talk and in conversations with others. Using positive, empowering language rather than negative or passive language can uplift your mood and energise you.


Tonality also plays a crucial role. Speaking in a lively, confident tone, even when you don't feel fully energised, can send positive signals to your brain and alter your state. Studies show that adjusting your tone and language can significantly impact your emotional state, enhancing motivation and overall well-being (Pennebaker et al., 2003).


5. Eating Well and Staying Hydrated

Mental techniques are crucial, but so are basic physical needs. Eating well and staying hydrated are simple but powerful ways to maintain energy throughout the workday. Skipping meals or relying on high-sugar snacks can cause energy crashes, affecting your focus and productivity.


Research has shown that a diet rich in whole grains, fruits, vegetables, and lean proteins can significantly enhance brain function and energy levels (Gómez-Pinilla, 2008). Likewise, staying hydrated is essential for cognitive performance. Even mild dehydration can reduce concentration and lead to fatigue (Lieberman, 2012). So, don’t underestimate the importance of fuelling your body with the right nutrients and water.


6. Daily Non-Negotiable Time for Yourself

Another essential habit for maintaining energy is carving out daily non-negotiable time for yourself. This might be a 10-minute meditation, a walk outside, or simply sitting quietly with your thoughts. By dedicating time each day to recharge mentally and physically, you prevent burnout and ensure you're operating at your best.


Research indicates that taking regular breaks or scheduling ‘me-time’ reduces stress and improves long-term productivity (Fritz et al., 2011). This concept aligns with the 80:20 principle, which suggests that 20% of your activities account for 80% of your outcomes. By investing time in your well-being, you’re setting yourself up for higher energy and greater productivity.


Conclusion


Energy isn’t just about physical rest—it’s about mindset, habits, and how we manage the mental and emotional challenges that arise throughout the day. By addressing procrastination, using tools like Dr Richard Bandler’s Energy Spinning technique, resetting your state of mind with affirmations and positive language patterns, and taking care of your body with good nutrition, hydration, and non-negotiable ‘me-time’, you can transform the way you feel at work.


So, next time you feel your energy dipping, remember: the power to reset is already within you. All it takes is the right mindset and habits to unlock it.


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Enjoyed this post... Boost Your Work Energy in 6 Simple Steps

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Author: Mark Tanchoco Reid, Founder of MTR Performance Coaching


References

1. Bandler, R. (2012). Richard Bandler's Guide to Trance-Formation: Make Your Life Great. HarperCollins.

2. Rosenberg, J. (2019). 90 Seconds to a Life You Love: How to Master Your Difficult Feelings to Cultivate Lasting Confidence, Resilience, and Authenticity. Little, Brown Spark.

3. Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578.

4. Lieberman, H. R. (2012). Hydration and human cognition: A critical review and recommendations for future research. Journal of the American College of Nutrition, 31(3), 273-282.

5. Pennebaker, J. W., et al. (2003). The Social, Linguistic, and Health Consequences of Emotional Disclosure. Advances in Mind-Body Medicine, 19(3-4), 81-88.

6. Cohen, G. L., & Sherman, D. K. (2014). The psychology of change: Self-affirmation and social psychological intervention. Annual Review of Psychology, 65, 333-371.

7. Fritz, C., et al. (2011). The role of physical activity in the relationship between non-work time and well-being. Applied Psychology: Health and Well-Being, 3(1), 69-96.

8. Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1), 65-94.


Medical Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified medical professional with any health questions you may have. Do not begin a new medical regimen, or ignore the advice of a medical professional, as a result of information contained within this website.



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