Do you always wonder why you’re so tired after work everyday? Do you want to have high energy after work even as an Introvert?
Energy is our vital life force and we Introverts prioritize “Recharge.”
I used to come back home feeling completely exhausted and in less than 3 hours I had a brain fog (which I could not explain at that time) that left me feeling sleepy and only wake up in the middle of the night trying to get back to sleep.
Its one thing to wake up strong and motivated but it’s demoralizing when you come back home drained. It gets worse when it happens every single day and you think it’s beyond your control.
What I did to break this cycle of low energy after work was a combination of my efforts against burnout and what I’m about to share with you now.
11 ways to regain energy after work? Break the Exhaustion cycle as an Introvert
1) Eat healthy foods
What you eat can really alter how you feel. Eating nutritious foods helps your body to function at its best.
If you eat white bread or processed cereals before work because you want “something light” your energy levels can go out of balance. Junk food consumption is the easiest way to feel fatigue during and after work.
Refined carbohydrates high in insulin can easily spike your blood glucose levels which leave you with low energy within a few hours. They’re also big culprits to eliminate if you’re always feeling brain fog after working hours.
Eat healthy foods that will give you sustained energy throughout the day.
2) Get a Good Night’s Sleep
Sleep is the one of the greatest factor that determines how you feel before, during and after work. And a poor sleep habit – makes it harder to retain your energy after work.
Be sure to get at least 6-8 hours of sleep each night in order to feel well rested and have more energy during the day. Otherwise you were not really sleeping well or not enough.
Poor sleep habits can impact your energy levels during and after work.
Exercise releases endorphins, which can improve your mood and energy level. Introverts gotta workout to feel good, get stronger and increase their energy to stay sharp and alert after work.
But sitting too long, standing too long or even sleeping too long are the biggest culprits in draining your energy at work. You might think you conserve energy by not being active but the exact opposite happens.
Morning workouts are great and effective if you enjoy it and are consistent with it.
Watch you stress levels before engaging in strenuous exercise first thing in the morning so you don’t come back home exhausted after work.
4) Take a Nap
Not everybody can afford naps these days at working hours. Especially when you work in an environment you don’t have control of.
But if you work for yourself or are working from home especially as an Introvert– taking a 30mins – 1hr nap is a smart way to regain energy during and after working hours.
5) Focus on being Productive over being “busy”
While you’re working during the day always remember being busy is not what achieve results but being productive is.
My Coach Friend Michael Yeung would say on Productivity and Performance:
“Focus on conserving your energy from trivial tasks and energy suckers and manage your energy for optimal focus, vitality and performance”
Its as simple as:
- Working while you work
- Avoid unnecessary unproductive chatters
- Stop trying to impress anybody with crazy “long work hours” that leaves you burned out.
5) Take a break
Find a way to take a break during work hours to relax. This way you don’t burnout easily and retain your energy levels after work.
Meditation could be a life saver here. There’s nothing wrong with staying idle to think or plan things out than always being busy to the point of exhaustion.
6) Limit caffeine and soda addiction
Energy comes from many things. Not just from drinking caffeine…When I felt the most burnout after work was when I was regularly consuming soda and energy drinks during work.
Caffeine may give you a temporary energy boost, but it can also lead to dehydration and an eventual crash.
The key is natural energy from healthy foods, supplements and focused work. Take supplements that are known to increase energy levels.
7) Breathe properly at work
Do you work to a point where you start breathing from your mouth instead of your nose?
When you feel stressed, breathe in slowly for 5 seconds through your nose, then exhale slowly for 7 seconds through your mouth.
This activates the parasympathetic nervous system, which has a calming effect and allows your body to better use oxygen.
8) Stay Hydrated at work
It’s important to stay hydrated throughout the day!
Drinking plenty of water throughout the day will help to keep you hydrated and energized.
9) Intermittent fasting
I’ve noticed I hardly even need a nap on days where I skip breakfast. Intermittent fasting has proven to be very effective in weight loss as well as overall health including high energy after work.
10) Focus on meaningful work
You could eat healthy, limit alcohol, take breaks etc and still feel zero motivated after work because all the moment you spent at work was more of a draining activity rather than one that gives you life.
If you don’t love what you do – it won’t be long before you’ll resent it and feel worse after work.
Find something that adds meaning and purpose to your life and you naturally shine and blossom during and after work.
11) Have an Evening Routine
Evening routines are a hack to have more energy after work.
You could be reading a book, cooking a healthy meal or engaging in a meaningful conversation that’ll keep you energy level up after work.
10 Key strategies to have more energy after work
- Consider going to bed and waking up at the same time each day to help regulate your body’s natural sleep rhythm.
- Getting some exercise in after work is an alternative that can boost your energy levels on such days.
- Replace processed junks with high-energy foods such as whole fruits, smoothies, rice, high protein foods such as eggs, healthy fats and unrefined carbs such as yams or plantains.
- Avoid overdoing naps as longer naps >1hr may disrupt your bedtime routines and impact sleep quality.
- Know your peak productivity hours. There’s no need exhausting yourself if you know you’re more productive at the later period of the day – you might as well preserve that energy to put after work.
- Meditation is one of the most effective way to reduce stress in your life.
- Avoid caffeine after 2pm, as it can interfere with sleep and make you feel more tired during the day.
- The simplest way to stay hydrated throughout the day is to drink water after waking up and after every meal.
- Upgrade your energy and passion. Its not all about making more sales or getting your next client but it’s about loving what you do and truly serving others.
- Something as simple taking a walk after work can help you to clear your head and increase your energy levels.
Low energy after work as an Introvert affects your health and how you feel about yourself.
If you don’t have the energy or confidence to work and push your limits you can’t push your business to the next level.
Start taking action and create the positive energy to ripple effect on people that surrounds you!