Feeling the end-of-the-day drag? Loading up on caffeine isn’t the best way to get your energy levels back on track.
Feeling the end-of-the-day drag? Turns out loading up on caffeine isn’t the best way to get your energy levels back on track.
The latest research by Johnson & Johnson has found short recovery activities, such as stretching, physical exercise, or even having a conversation with a loved one, give a higher and longer-lasting energy boost than a cup of coffee.
Participants in the study were asked to partake in a “microburst” around once every hour over a 90-day period.
“These were not advocated as breaks,” write researchers. “But rather, employees were asked to simply do things like stand up at their desk and stretch, take five minutes to catch up on a project with a colleague while walking the stairs, partake in emotional or mental recovery, etc. as they worked.”
Participants reported triple the levels of energy immediately after the “microburst” than before. An hour later, energy levels were still at double the previous amount.
Workers in another organisation were also surveyed on their energy levels and the activities they engaged in 30 minutes prior to reporting.
The average energy rating for those who reported having a coffee in the last half hour was 6.8. For those who had participated in a microburst, average energy levels were 7.4.
“As evidenced, an afternoon or morning coffee could easily be substituted for a microburst of activity within the workplace, resulting in potentially equal or even better perceived energy.”
Not only is it better for your health, and your wallet, skipping on the coffee could actually be better for your business.
Three tips for a more productive workday:
Simplify it.
It’s time to abandon the all-or-nothing myth. If we can build a cycle where something small (e.g., a microburst) provides the initial burst of energy, the microburst can become a tool towards self-perpetuating changes in behaviour.
Expand your horizon.
And stop being singularly focused on health. Instead, concentrate on energy. It’s more tangible, immediate, and connected to enabling us to do more of the things we love. When we focus on energy right here and right now, being or becoming healthy becomes a side effect. And a good one to have!
Experiment.
Your body is your own laboratory. As a start, become more attuned to your energy levels throughout the day and more aware of when they rise and fall. Ask yourself, “Where is my energy level right now? How do I feel? What can I do to improve upon where I am right now?” Then, experiment with different types of microbursts to see how your energy levels are impacted. You only have a few minutes to lose, but the potential of so much to gain!
What are your tips for improving energy levels? How do you keep yourself motivated throughout the day? Share your thoughts below.
