Juggling design concepts, tight deadlines, and the inevitable creative slump is not easy. For us creatives, it can seem as though our energy reserves are perpetually flirting with the red zone. But it doesn’t have to be this way.
You just need to know a few tricks and methods to stay energized throughout the day. After a thorough analysis of the behavior of high performers, we learned that it all boils down to three foundational blocks – nutrition, physical activity, and time management.
We’re not talking kale smoothies at dawn or marathon sessions at the gym – you just need to make simple daily adjustments.
So, if you’re tired of feeling tired all the time, here are a few tips that will fire up your energy.
Good Nutrition Matters
Sure, you need talent and skill to craft your masterpieces, but without the right fuel in the tank, even the brightest creative spark can flicker out.
You probably already know that good nutrition is important for feeling energized, but what exactly does this mean in practical terms?
Good nutrition means providing your body with the essential nutrients it needs to function optimally. Specialists often recommend a balanced diet that includes a variety of foods, which ensures you’re getting an adequate intake of vitamins, minerals, protein, healthy fats, and carbohydrates.
Here are some key recommendations:
- A Diverse Diet: Eat a wide range of fruits and vegetables. These come loaded with vitamins and antioxidants that support brain health and overall well-being.
- Quality Protein: Include lean protein sources such as fish, poultry, legumes, nuts, seeds, and tofu in your diet to help maintain muscle mass and cognitive function.
- Whole Grains: Opt for whole grains over refined ones to get more nutrients and fiber, which can help sustain energy throughout the day.
- Healthy Fats: Incorporate healthy fats from sources like avocados, olive oil, nuts, seeds, and fatty fish to support cell function and heart health.
- Hydration: Drink plenty of water throughout the day to stay hydrated. It’s crucial for energy levels and concentration.
- Moderation in Sugar & Processed Foods: Limit intake of processed foods high in sugar and unhealthy fats; they can lead to energy spikes followed by crashes.
- Eat Regular Meals: Eat at regular intervals to maintain blood sugar levels; this helps prevent the mid-afternoon mental slump many creatives fear.
Now, if you’re busy building your business or working hard at your creative job, cooking and shopping for healthy ingredients may be the last things on your mind. No problem, there are ways to solve this conundrum as well.
The most convenient solution is to find a reliable delivery service that sends ready-made, delicious meals rich in protein right to your doorstep. If this is not an option or you want to be involved in the cooking process, you may want to try meal prep. Regardless of the option you choose, it’s important to prioritize your nutrition.
Movement Powers Up Any Creative Routine
Did you know there’s a connection between physical activity, cognitive function, and creativity? Regular physical activity has been consistently shown to enhance cognitive performance, which encompasses aspects such as memory, attention, processing speed, and executive functions.
Exercise increases blood flow to the brain, which means more oxygen and nutrients to help it work better. This can lead directly to improved concentration and a sharper mind. Moreover, certain types of exercise can stimulate the creation of new brain cells (neurogenesis), particularly in the hippocampus, an area associated with memory and learning.
Lastly, when you ditch the office chair or the couch for a walk in the park, your level of endorphin creation rises. Endorphins are mood-elevating chemicals that reduce stress and anxiety levels which might otherwise hamper creativity.
The best part is that you don’t need a gym membership to move your body. Most of the time, a fast-paced 30-minute walk per day should do it. And when this is not available, you can do exercises in the office, like desk push-ups, chair squats, calf raises, and so on.
Balancing Work, Rest, and Play
When you’re working on two important projects and struggle to meet the deadline for a third one, it’s easy to feel like there’s no light at the end of the tunnel. But if you’re in a constant state of overwhelm and chaos, your energy levels will never catch up.
This is why you need to learn a few tricks that allow you to reset and find balance.
Start by implementing a fixed bedtime routine. It may feel like you’ve become a toddler again, but committing to a regular sleep schedule is the best thing you can do to refill your energy tank. All high-performers are religious about their sleep routine, and so should you.
Learn to prioritize your tasks and, if possible, delegate the ones that don’t require your express attention.
Also, make sure to include scheduled downtime during the day. These are intentionally planned periods of rest and recreation in your calendar (just like you add meetings and deadlines).
Lastly, did you know you can manage your stress levels? Try using relaxation methods such as deep-breathing exercises or progressive muscle relaxation. Engage in mindful exercises like meditation or yoga which can help you be present and alleviate the temptation to overextend yourself.
Wrap Up
In summary, eating right, staying active, and managing your time well is like hitting the jackpot for your energy levels. You’ll find yourself more dialed in and coming up with creative ideas more easily. It’s no magic trick – just a smart way to ensure you can keep on creating cool stuff without running on empty.
