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Lack of energy is something that affects us all at some point - especially these days. Before the pandemic, the number of people who said they often felt tired was around 43%. During the pandemic, that number shot up to 60%! Pandemic or not, the truth is that many of our everyday habits can actually leave you feeling tired. Cut down on a few sneaky energy-zappers, and you’ll feel lighter in no time.
10 Things that Secretly Drain Your Energy
Multitasking. The quintessential trait that’s on everyone’s resume and that many people take pride in. We all seem to multitask through our days, but did you know that it could actually be slowing you down? Before I tell you why (and let you in on a better alternative), ask yourself where you fit on the multitasking spectrum.
Have You Ever:
It might seem like you’re streamlining your to-do list by tackling several things at once, but you can actually be cluttering up your brain! When there is information overload happening, it can lead to more mistakes, allows you to retain less information, and actually changes how your brain works (not for the better).
In fact, multitasking on projects that require a lot of thought can make your IQ score dip the same way it does for people who stay up all night! This happens because of the way our brains function, according to researchers from the University of Southern California.
How Multitasking Hurts Your Goals
The theory is that multitasking affects the part of your brain – your prefrontal cortex – that’s responsible for self-control. When you need to pay attention to something, your brain’s prefrontal cortex springs to action. It keeps your brain focused on a single goal while also working with other parts of your brain to help you finish the task. But when you try to multitask? It becomes less active!
This means it’s even HARDER to make good decisions when it comes to any of your goals! In fact, studies show people are more apt to zone out with their self-control when they are multi-tasking.
When you work on one task at a time, both sides of the prefrontal cortex work together in beautiful harmony. On the other hand, if you try to focus on two (or more!) tasks at a time, the left and right sides each do their own thing.
You can see how this would make it hard for your brain to focus on the tasks at hand… and to stick to the healthy choices and changes you want to be making. So, what’s the solution?
Learn to Laser Focus
If you want to be more productive - and make healthier choices - work on focusing on one thing at a time. If this is difficult for you at first, try using a timer. Set a timer for 50-60 minutes and FOCUS ON ONE TASK. Then, take a mini 5-10 minute break, get up, move around, grab another glass of water or a healthy snack, and set the timer again for another period of focus.
It’s a game-changer! Staying set on a task for a set period of time, then taking that break (no matter what), keeps you more focused and productive. This is a perfect example of how everything we do in life is connected. Healthy habits fuel a healthy lifestyle, which fuels an extraordinary life!
It’s not news that having a quality, restful sleep makes the next day that much better. Sleep affects your mood, how you respond to stress, your appetite, motivation, and even recovery time from illness or exercise. And with a few simple upgrades, you can go from an “okay” sleep to an amazing one, where you fall asleep faster and stay asleep longer.
Science Backed Tips for a Better Sleep
Streamline your bedtime routine with these tips from the National Institutes of Health:
You KNOW that I love the power of good habits! Habits like drinking a glass of water first thing in the morning, setting out your gym clothes the night before, or journaling before bed are easy to do and make a positive impact in our lives. But what about those bad habits of ours? I have a new way to help you break bad habits - and maybe even change them into good ones!
I know how frustrating it is when you realize you’ve been doing something out of habit (again) that you didn’t even want to do. Like finding yourself arm-deep in a bag of chips whenever you get upset, despite normally being committed to your health goals. Or maybe you drink a glass of wine or two after work each day, but wake up the next day wishing you hadn’t.
We aren’t born with these bad habits - they are learned behaviors! And if you learned to do them, you can also unlearn them. And the key to breaking bad habits has to do with how and why we form any habit in the first place.
Why You Have Bad Habits
In order to keep going after our dreams, we need to maintain our physical, mental, and emotional energy! And if you’ve been feeling sluggish in any of those areas, then this post is for you. I know that at one time or another, most women have been tempted to find the best way to detox as a way to boost their energy… and they come away with some strange detox diet that doesn’t sound healthy (it isn’t), or a “cleansing tea” that leaves them feeling physically depleted and gross.
The best way to detox or cleanse in order to boost your energy isn’t about embracing a fad. Rather, I’m talking about cleaning up your body, mind, and environment so you can feel your best and take action every day toward your big dreams. And that sure feels a lot better than drinking cayenne pepper and lemon juice all week!
Your Body Detoxes Itself
Have you ever been so proud of yourself for staying on track all day, only to suddenly find yourself on the couch in the evening eating a bowl of ice cream and forgoing the workout you had intended on doing? You can blame decision fatigue for this sudden lapse in willpower.
What is Decision Fatigue?
One part of my work focuses on how we can use habits to live a life of ease and joy; but in order to do that, we need to create some new habits while breaking others. If you’re struggling in the habit department, I have some ideas why things aren’t going as smoothly as you’d like, plus some tips on how to shift things in your favor.
Reasons Your Habits Aren't Sticking
You know that I love a good goal setting session, and that I think anytime is a good time to review your goals or set new ones. But unless you’re taking action (doing the goal getting), setting goals is moot. So if you’re finding yourself constantly shifting your goals around and not meeting them, I have an idea that might help.
What Your Goals Represent
Did you know that even high-performance coaches like me lose our momentum sometimes? That even with all the knowledge and tricks up our sleeves, our motivation can stall?
I’m happy to say that I’m not currently feeling that way (thank goodness!), but last week I got a good reminder about how motivation works hand in hand with mindset.
I attended a seminar called The Art of Success, and I took so many notes my hand was cramped afterward.
My biggest takeaway that I want to share with you now is that we all have within us an amazing tool to help us reach our goals - if we remember to take care of it.
The Care and Feeding of Motivation (and Mindset)
Have you ever said that you’ll “get started as soon as I find the motivation”? Looking back, did that motivation just show up and encourage you to work on that goal? Probably not!
Our motivation comes from a healthy mindset, and both are what drive you to succeed. Unfortunately, we can’t just turn “on” our motivation when we want to. Very much like exercising our bodies, we need to take care of our mindset so that it can be strong when our motivation wanes.
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Hi, I’m Crystal!
If you'd like to access my Farmer's Market Friday posts from 2018, click here!