Small changes can really make a big difference
If you feel that your energy is always in red, as if the brain is locked on an eternal Monday, know that you are not alone. The good news is that small changes in everyday life can revitalize mental tiredness and return focus and disposition.
Check out six scientifically proven strategies to combat mental tiredness and boost your energy:
6 ways to increase your energy and combat mental tiredness
1. Moving (even tired)
It may seem contradictory, but light physical exercise, such as walking or stretching, increases blood circulation and stimulate neurotransmitters such as dopamine and serotonin, improving mood and disposition.
Studies indicate that active people have about 40% less risk of feeling fatigue than sedentary.
2. Make strategic breaks
Working for long periods without rest can exhaust your mental energy.
The 52/17 technique, which consists of 52 minutes of work focused on 17 minutes of rest, helps maintain productivity and avoids exhaustion.
3. Take a deep breath
Deep breathing practices can increase brain oxygenation and reduce stress.
One study has shown that simple respiratory exercises significantly raise cerebral blood flow and oxygenation, improving cognitive function.
4. Hydrate-SE
Dehydration directly affects concentration and energy.
Drinking water regularly throughout the day is essential to keeping the brain working efficiently.
5. Prioritize quality sleep
Sleeping well is critical to restoring mental energy.
During sleep, the brain eliminates accumulated toxins, such as glutamate, which can lead to mental fatigue. Keeping a proper sleep routine helps to prevent exhaustion.
6. Mindfulness practice
Full attention, or mindfulness, involves focusing on the present and observing and feelings without judgment.
Research indicates that this practice reduces symptoms of mental tiredness and improves clarity.
Incorporating these strategies into your daily life can transform your mental energy and improve your quality of life. Remember: small changes can make a big difference.
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