today we’re going to learn how to stop
being tired all the time now let’s begin
number one ditch your seat in the last
decade daily fatigue has become an
increasingly common problem for people
around the world fifteen percent of
women say they feel noticeably tired on
a daily basis while over ten percent of
men
fall into the same category now that
means in the US alone tens of millions
of people are exhausted all the time so
what’s the problem why are so many
people struggling to keep their energy
levels up well one answer is hiding
behind something you do for hours every
day you do it at work you do it at home
you even do it when you’re out with
friends if you haven’t already guessed
I’m talking about sitting the average
American sits for over six and a half
hours of their eight-hour workday and it
doesn’t stop there when you get home you
lie down for another couple of hours
watching TV or you sit back on the couch
while you’re reading a book without
realizing it you’re spending eight to
twelve hours a day sitting on your
backside now all that sitting is having
a major effect on your energy levels
when you sit for long periods of time
your body slows down and you start
feeling lazy so if you want to stop
feeling tired all the time then you need
to stand up and get your body moving a
2013 study found that short bursts of
activity are one of the most effective
ways to stimulate your body and your
brain whenever possible try to squeeze
in fifteen to twenty minutes of exercise
yeah I know it doesn’t sound like much
but that little burst of activity can
give you energy for hours
number two cut your daily coffee around
ninety percent of people in the u.s.
consumes some sort of caffeine on a
daily basis drinks like coffee tea and
soda pump your body full of
of milligrams of caffeine giving you a
much-needed burst of energy for a few
hours your nervous system goes into
overdrive your heart beats faster more
blood rushes into your brain and muscles
and feel-good hormones like serotonin
and dopamine improve your mood
concentration and productivity so it’s
no surprise that so many people rely on
caffeine to make it through the day when
you’re feeling tired or unmotivated you
might turn to coffee or an energy drink
to pick you back up and it probably will
but that sudden burst of energy might be
hurting you in the long run most people
only pay attention to the short-term
benefits of caffeine they experience
that increase in focus and productivity
and they get hooked but over time
caffeine can have a major impact on your
natural energy levels just think about
it if you’re constantly relying on
coffee to give you energy won’t your
body have a harder time feeling
energetic on its own oh and that’s not
all caffeine consumption also worsens
the quality of your sleep at night
caffeine makes it harder for your body
to relax and gradually wind down one
study found that caffeinated drinks
actually delay your biological clock
you’ll naturally start falling asleep
later and it’ll take even longer for you
to enter a deep sleep remember that your
body uses deep sleep to encode new
memories detoxify and get ready for the
next day so by drinking too much
caffeine you’re preventing your brain
from functioning at its best so if you
want to stop feeling tired all the time
just decrease the amount of caffeine
that you drink each day you don’t have
to immediately cut all caffeine out of
your life that’ll just make you feel
miserable and even more unproductive but
you should gradually lessen your
caffeine intake just try ordering
smaller cups of coffee or drink one less
soda each day little by little you’ll
feel more energetic than ever and it
won’t be because of the coffee number 3
pinpoint your stress patterns
fatigue doesn’t always come from
something you did wrong there are tons
of other reasons why you can’t shake
that stress and negativity but it isn’t
always easy to figure out what exactly
is stressing you out that’s why some
people use a stress Journal to pinpoint
the stressors in their life a stress
journal is a place for you to write down
everything that stresses you out each
day are you worried about a presentation
at work are you anxious about your
relatives coming to visit it’s important
to consistently keep track of every
stressor because your journal will help
you identify the patterns of stress okay
let’s say you’re hanging out with a
toxic friend of yours when after just a
few hours you’re left feeling frustrated
so you go to write it down in your
stress journal but when you look back at
the last few times that you hung out
with that friend you realize something
they’re constantly adding more stress to
your life when you see that kind of
negative pattern well then you know that
it’s time to make a change it might be
hard at first but over time you’ll
notice a huge difference in your stress
and overall positivity number four eat
more iron if you’re feeling tired all
the time then you may want to take a
closer look at the stuff you’re putting
into your body many people struggle with
fatigue because they aren’t eating
enough iron iron is something you’ll
find in foods like beans whole grains
nuts and leafy greens and our bodies
can’t function without it we need iron
to create a red protein called
hemoglobin which gives your blood its
trademark red color but that’s not the
reason hemoglobin is so important this
protein transports oxygen to every nook
and cranny of your body so without the
right amount of hemoglobin your organs
and muscles just can’t do their jobs
your muscles will feel weak your brain
will feel foggy even your lungs will
feel weaker when so many things are
going wrong in your body you can’t help
but feel tired and sickly oh but the
good news is getting rid of your fatigue
may be as simple as eating a few more
vegetables each day that extra serving
of iron could be the difference between
laziness and productivity number 5
excite your mind are you feeling trapped
or bored at work have you lost touch
with your favorite hobbies sometimes
fatigue means you’re just not feeling
inspired when you’re constantly doing
things that you don’t like well it
drains your energy it makes it ten times
harder to dedicate yourself to your work
the simple truth is you can’t force
yourself to feel passionate if you’re
stuck in a field that you hates if you
wake up every morning dreading going to
work well it doesn’t matter if you
incorporate every healthy habit on this
list that frustration is going to SAP
your enthusiasm that’s why you should
look for opportunities to get excited it
doesn’t matter if it’s a new project at
work or a hobby that you’re trying on
the side just make sure you feel
challenged and inspired as often as
possible
number six shrink your meals most of us
have eaten three meals a day for our
entire lives one in the morning one in
the early afternoon and one in the
evening but these three meals may be
weighing you down more than you think
the vast majority of people are hungry
more than three times a day we’re hungry
the first thing in the morning so we eat
breakfast but what happens when you get
hungry a couple of hours later you still
have three more hours until lunch so you
force yourself to wait but by the time
lunch rolls around you’re not just
hungry anymore you’re starving so you
eat way more than you need to now
normally you should feel energetic after
a meal but instead you feel even more
tired and sluggish than you did before
chances are you just want to take a nap
and sleep off that giant meal that’s why
you should replace your three large
meals with six or seven small ones when
you’re feeling hungry don’t make
yourself wait eat something small give
yourself a little burst of energy
without feeling the need to overdo it
that way you can reap the benefits of a
well portioned meal instead of eating
yourself into a food coma number seven
think about your breathing how often do
you stop and think about the way you
breathe probably not very often many of
us go days or weeks without thinking
about our breath which is pretty strange
if you ask me
breathing literally keeps you alive yet
it fades so easily into the background
like blinking your eyes or pumping your
heart so how does paying attention to
your breath keep you from feeling tired
well believe it or not a few minutes of
careful breathing will leave you feeling
clear-headed and re-energized all you
have to do is sit up straight take a big
breath in through your nose let the
oxygen fill your lungs then take a big
breath out sounds pretty easy right if
you can do that 10 or 15 times then
you’ll feel physically and mentally
revitalized the sudden flow of oxygen
will give your body a boost in
performance while that moment of
relaxation gives you a chance to
de-stress oh and the best part is you
can use this trick as often as you want
breathing will always be good for you so
don’t be afraid to take a breath
whenever you’re feeling tired.