2023 is already in full swing, and it’s becoming obvious that many of us are feeling the pressures of a busy schedule. It seems like everyone I talk to is saying the same thing.
“Work is so busy”. So it’s no surprise everyone feels anxious and overwhelmed.
Putting the pressures aside, 2023 is the year to dedicate yourself to having the most productive year yet, without burning out. My simple formula is here to show you how. After helping 4,000 women, this is the formula that works. And most of all, sticks.
How can you be productive if you’re constantly tired all the time? We need the energy to get more done. Your energy is that fire in your belly. It’s what you bring into your work, business and every aspect of your life.
Energy + Focus – Interference
I was recently approached by a client concerned about her burnout, exhaustion, and anxiety and how it impacted her work. She was stretching herself too thin and couldn’t do everything necessary to expand her business or support her clients. But by improving her physical health and energy, she almost tripled her business and gained the energy to optimise her marketing, onboard new clients and expand operations. This is the monumental impact that energy can have.
Nutrition and rest play a massive role in dictating our productivity, energy levels, and ability to regulate our emotions and focus our attention.
To maintain those high energy levels and remain productive throughout the day, your body needs to be fueled correctly. Avoid skipping breakfast and consume breakfast not long after waking up (within 20 minutes is ideal). Enjoy your morning coffee after you’ve eaten. Caffeine on an empty stomach will leave you to burnout and crash.
Then when you’re looking for lunch or dinner, avoid eating out. Cooking meals yourself has been shown to have a protective effect. Eating three meals and two light snacks daily will help maintain energy levels.
And, of course, avoid the obvious sugars and packaged foods, which only lead to energy burnout.
Winding down into the nighttime routine, get to bed by 10pm. Having a solid eight hours of restorative sleep helps to reduce stress, flush out toxins from the brain, process emotions and restore energy levels.
Focus is the second part of the health equation. It’s about making the most of your energy. It’s all about channelling that energy into the right places.
Trying to spread your attention across multiple things simultaneously makes it harder to make any real progress on them. Your mind gets pulled in different directions, and you’ll often find yourself overwhelmed or distracted.
To hone in on that focus, create a ‘to-don’t list.
By allowing yourself to focus on just one thing, you give yourself the permission to dive deep and really understand the nuances and details. You’ll be able to think more creatively and develop more innovative solutions because you’re not constantly switching gears.
You have to reduce interference to put your energy and focus into practice. Taking away and removing those common habits like drinking too much alcohol, working late into the night and using social media.
In his books, peak performance coach Tim Gallwey wrote about the ‘Inner Game’ and described interference as things that get in the way, our inner obstacles that sabotage our efforts to be our best at work.
Interference can be anything from anxiety, worry, judgement, and comparison to feeling that constant self-doubt or overthinking. It’s the running commentary that’s in our head that critiques how well we’re not doing, constantly putting us down.
By giving less attention to this negative way of thinking, we allow ourselves to be more present and tap into our full potential. We can perform at our best when we focus on the task and be in the moment.
Introducing a few of these changes into your routine can create a huge shift in your performance in all areas of your life. If you want to take your productivity to the next step, my Peak Revival program is for you. This program takes it to the next level. Guiding clients 1:1 through various methods to address fatigue and burnout so you can transform into your best self.
I’m a Naturopath, Transformational Coach, Mind-body Medicine Specialist & Speaker, and I love supporting modern women who are overworked, busy & burnt out.
Free Step-By-step plan designed for women in business.
Where exhausted & anxious professional women regain their ENERGY & Confidence. So they can live the life they truly want.