There are a lot among working professionals who feel that they are not able to deliver the optimum output despite giving their best efforts to their job. This negatively affects their mood, not just making them irritable and bitter throughout the day but also leading to tiredness and fatigue. If this sounds somewhat like you, well rest assured that things will change after you read this!

It is highly important to understand that time is a finite source and no matter how motivated you might be, the earth will not slowdown in its rotation and there will still be only 24 hours in a day. Energy however, is a completely different story in itself, and you can control your energy capacity for the best utilization of the time that you already have by controlling 4 major factors- Body, Mind, Emotions and Spirit. Management of your energy for maximum sustainability depends on the precise balance of these 4 components. We can easily increase our output by building and sustaining our energy capacity.

Here is a stepwise guidance on how to take care of all 4 components for maximum output:-

Body (Physical Energy)

Essentially, according to physics, the body can sustain energy by eating right and working efficiently. By eating right, we don’t necessarily mean just the right kind of food but also at the right time and in the right manner.

• •      Skipping Breakfast or other meals is not only harmful for energy balance but a bad start to your day
• •      Instead of eating 2 big meals a day, switch to smaller meals and light snacks every 3-4 hours.
• •      Cigarette smoking may seem to be a stress buster, but in the long run, nicotine leads to increased stress levels
• •      Your body needs adequate amount of rest with the minimum time being 7-8 hours of restful sleep
• •      Inadequate nutrition, exercise and sleep renders a person unable to manage emotions or focus on their work.

Emotions

The kind of emotions that a person has, defines the quality of energy that they possess. People who are in control of their emotions are more likely to reflect positive energy. Trying to meet the relentless demands at work, often ignites the fight-or-flight mode in an individual, making them irritable anxious and insecure.

• •      Practising deep breathing or simply exhaling slowly for 5-6 seconds is known to turn off the fight-or-flight mode by inducing relaxation
• •      One needs to be aware of their emotions during different parts in a day and how these emotions impact their efficiency
• •      Spending less time with family is also known to create negative energy in individuals
• •      Pursuing hobbies is a must for all as it not only frees your mind from stress but also sends us into a meditative state, thus increasing your overall efficiency
• •      We all have a need to be appreciated for our work, appreciate others more as it gives rise to positive emotions in both the giver and the receiver.

Mind

Our Brain is undeniably the greatest resource that we can capitalize on, but according to researchers, it works best and most effectively in Ultradian Rhythms (90-120 minute cycles beyond which we need to rest it to maintain the best efficiency). Symptoms of working beyond your rhythm include restlessness, yawning, hunger and lack of focus.

• •      Taking short but regular breaks of 10-15 minutes results in higher performance, which can be sustained for longer periods of time.
• •      Performing an activity that takes your mind of work, such as listening to music, talking to a colleague about something other than work or simply going up and down the stairs of your building will give your brain some time to relax and prepare for the work you’re about to do.
• •      Challenging your mental capacity may tire you initially but it is no less than exercise for your brain and helps you to keep mentally active.

Spirit

The most essential factor in any task you perform is your willingness to perform it. If we are doing some work that really matters to us, it is a source of positive energy and enables us to perform better and inhibit confidence. In order to tap into the reservoir of energy from the human spirit, establishing priorities and understanding the value of a routine is necessary.

• •      Practise your core values in all the tasks that you perform
• •      Confidence is a key factor because even if everything may not fall in place, confidence gives you the foresight to expect and cross all hurdles
• •      Avoid the crisis mentality, wherein you are only able to perform under pressure or on the brink of deadlines
• •      Learn to love what you do and you will find yourself full of positive energy while working

A precise balance of Body, Mind, Emotions and Spirit will defuse the negativity in your environment and you will be outperforming yourself at work, polishing your personal relationships to ultimately lead the life of a successful and happy person.