Are you an active senior who experiences a lack of energy and drive in the afternoons or evenings? After lunch, many of my friends wonder where their “get-up-‘n-go” has gone! For myself, it’s a challenge to maintain energy as the day turns into evening. That’s why I’ve been researching some simple ways to boost energy all day long.
In the meantime, I got to thinking about what works for myself. Until scientists find supplements that really work to improve cognitive functioning, I think the best thing we can do is figure out some personal strategies we can do on our own. What activities boost energy when I feel brain fog and lack of focus?
I took a look at my week and kept a log of my daily activities and energy levels. There were one or two days when I doubled my time at the computer. Those were days when I was motivated to do research and actual writing for my forthcoming book, as well as writing for this blog. Other days, I was tired and ended up leaving my desk to read. And guess what? Sitting comfortably with a book led to taking naps. What was different on the days I maintained energy?
Quality Sleep Helps Boost Energy in Afternoons
I noticed a couple of things. I had slept better the night before. I had a light lunch, usually a salad with low carbohydrates. This is key to avoiding sleepiness after lunch.
Also key, I sat down and wrote out certain tasks I wanted to get done after lunch, and entered them into a to-do list or my calendar, and gave them a deadline such as “finish by 3 p.m.” Then I scheduled breaks for physical activities such as errands, taking care of chores, pets, and the house. I also scheduled fun activities as a reward for getting the tasks done, things like calling a friend.
Track Time and Activities
I tracked the time I spent at the computer and the time spent on breaks. It’s easy to do this with Google Calendar or other online apps. I forced myself to go back to writing after a maximum break time of 15-20 minutes. I avoided going to a comfortable chair to read, as that often leads to a nap. For example, if I read sitting at my desk and computer, it’s easier to get back to work without giving in to sleepiness. If you want to boost energy, don’t get too comfortable. Movement stimulates the brain.
Phone a Friend
This is something I’m learning to do. I’m not a “phone person,” especially when it’s not for a specific purpose. But connecting with someone you like and appreciate is really fun and important! My problem is, I use this as a reward and put it off until after my writing and chores are done, but guess what? I’m too tired by then. And I never feel like I’m “done.” There’s always more work I could do.
This is a psychological barrier for me, but one I am overcoming. I have to challenge my thinking. (Yes, I’m retired, I don’t “have” to do anything, but I work for myself as a writer and set goals.) I sometimes skip what I “should” do, and then put myself in the penalty box. So a simple solution is to apply a little Cognitive Behavioral Therapy on myself. I can start by making a phone call to a friend before I’m done with work. The idea is to break a habit that no longer serves me well.
Boost Energy Through Conversations
Here’s what often happens with a simple phone call to a friend interspersed into my work day.
- I feel good. I’m energized.
- My mind is stimulated with ideas.
- My mood, whatever it is at that time, shifts through talking with someone.
- Any stress either my friend or I was dealing with becomes diminished or changed.
- I feel refreshed and ready to return to be productive and creative.
Who needs late afternoon energy drinks or coffee that might prevent a good night’s sleep when you can connect with a friend?
Movement and Exercise Boost Energy
I’ve written a lot about the benefits of exercise to boost energy and mood. It’s backed up with many research studies. Even if it’s only a few seconds of jumping up and down to music or a walk around the neighborhood, you can’t beat the good feelings and mood elevation that comes from moving your body.
Manage Your Brain Energy
Every one of these suggestions requires energy from your brain. Every conscious decision you make uses up glucose reserves, leaving your neurons a little depleted. The less energy you spend debating a course of action, the more energy you have for creativity and productivity.
That’s why when you make behavioral changes, you get decision fatigue. You may not think the new changes are working. You may feel more tired because of shifting behaviors that require thoughtful decisions. If you persist, the change in behavior will become more automatic. Eventually, it becomes a habit, something you do without much thought.
That’s when your efforts to change start to pay off. Insist and persist. It won’t take long for you to experience more afternoon energy than before. If you want to kick the late-day doldrums and boost energy all day long, start tracking your sleep, your activities, your calendar notes, phone a friend, and enjoy your days and evenings better.
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