Case Study
How to Keep Your Energy Levels Up and Boost Productivity
June 5, 2023
Let's face it, we've all had moments where we're full of energy and motivation, like when we start a new job or set out to achieve a goal.
But what happens when that initial burst fades away? Do we still have the same drive and determination a few months or even a year later? Or do we lose our steam and give up on our ambitions? Do we keep pushing forward while ignoring signs of burnout? Or do we become wildly inconsistent with our productivity, going from hyperactive to barely doing anything at all?
Starting strong may be easy for most of us, but staying strong leads to success - both in the workplace and in life. And how do you achieve that kind of staying power? By mastering the art of self-regulation. This means setting limits on your activity by determining the minimum and maximum amount of effort you will put into a specific goal within a certain time frame. Doing this can prevent losing interest or getting burnt out from overdoing it:
At Athyna, we're all about achieving goals - and we believe the secret is in setting boundaries. We're not just talking about writing out a list of steps, but actually defining the minimum and maximum daily effort you're willing to put in for each goal.
It doesn't matter if you're working on writing a book or starting a new fitness routine, setting boundaries can help you stay on track without burning out. Take the time to determine your upper and lower limits, and you'll find it much easier to balance your priorities and make progress toward your goals.
When you're striving for a particular goal or project, setting boundaries can help you stay on track over time. These boundaries don't have to be rigid, but they should give you the flexibility to keep your momentum going without feeling like you need to exert extra effort to restart. When determining your own upper and lower limits, consider what's the least amount of effort you need to put in to stay on track and not lose momentum. On the lower end, the goal is to keep moving forward without stopping altogether.
At the same time, it's important to set limits on the upper end so that you don't overexert yourself and sacrifice other important areas of your life. Think about how much time you can realistically invest in this particular area without neglecting other priorities. By setting these upper and lower limits, you can strike a balance that keeps you motivated and energized without burning out.
When it comes to achieving a goal, how do you usually approach it? Do you go full-speed ahead and try to maintain that energy around the clock? Do you operate at a low-level most of the time, only scrambling to finish at the last minute? Or maybe you swing back and forth between working compulsively until the wee hours of the night and then crashing and doing nothing the next day?
Knowing your tendency is key to finding the best approach to your goals. There are three ways you can proceed depending on your tendency:
If you find yourself in the first category of being a “high-drive” individual, it's important to recognize the value of rest and downtime. Make sure to monitor yourself closely to ensure you don't exceed your upper boundary of activity and put yourself on a path toward burnout. Remember to give yourself permission to take breaks and recharge.
For those in the second category of being a “low drive” individual, it's essential to monitor yourself and ensure you're meeting your minimum activity levels before taking a break. It's important to avoid falling below your lower boundary and losing momentum toward your goals.
If you identify with the third category of being a “fluctuating drive” individual, it's vital to keep a close eye on both your upper and lower bounds. Strive to avoid going over your upper boundary, as this can lead to falling below your lower boundary the next day. By monitoring and managing your drive level, you'll be able to maintain a steady pace toward achieving your goals.
As humans, we need a balance between periods of activity and rest. It's why we sleep at night, why we have weekends off from work, and why even the most elite athletes need to take breaks.
If you're someone who tends to be high-drive, it's even more crucial to build in planned rest and recovery time. As someone who falls into this category myself, I prioritize giving myself personal time that's not as jam-packed as my work time. This means viewing non-work time not only as a chance to finish personal tasks but also as a time for rest. For example, a couple of mornings each week, I skip my usual 5:15 am wake-up call for swimming and instead give myself time to contemplate life, read articles that interest me, or simply sleep in. I also make a point of taking time on weekends and evenings to connect with people without worrying about how long it will take — just allowing things to flow naturally.
If you tend to operate at a low-drive level, it's important to make sure you hit your lower boundary of activity before taking a break. That means taking ample breaks but only after making progress towards your goals.
For those whose drive fluctuates, remember to prioritize rest and recovery on days when you feel like you can work non-stop. This includes taking breaks to eat, stretching or walking to get some movement, and not staying up too late. It's important to force yourself to stop when it's time to go to bed so you can start the next day feeling refreshed.
Overall, it's important to build in rest and recovery time to your routine regardless of your tendency. Remember, we're designed for cycles of activity and rest, and allowing yourself time to recharge can actually help you be more productive in the long run.
However, boosting productivity at work requires understanding your tendencies and setting effective boundaries. By identifying your work patterns and recognizing potential distractions, you can optimize your time and focus on the tasks that matter most.
Here are some valuable tools and techniques to help you gain clarity, stay organized, and maximize productivity in the workplace:
Time tracking apps: These apps help track how you spend your time during work hours, providing insights into time-consuming activities and potential distractions.
Pomodoro Technique: This technique involves breaking work into focused intervals, typically 25 minutes of work followed by a short break. It helps improve concentration and manage time effectively.
Task management tools: Tools like Todoist, Trello, or Asana can assist in organizing and prioritizing tasks, setting deadlines, and tracking progress.
Calendar blocking: Blocking specific time slots on your calendar for focused work allows you to dedicate uninterrupted time to important tasks and prevents scheduling conflicts.
Setting clear priorities and goals: Prioritize your tasks based on importance and urgency. Set specific, achievable goals to stay motivated and focused.
Mindfulness and meditation: Practicing mindfulness or meditation techniques can help improve focus, reduce stress, and enhance overall well-being, allowing you to better manage distractions.
Establishing boundaries: Clearly define your work hours and communicate them with colleagues, avoiding excessive work or constant interruptions. Learn to say no when additional tasks or commitments may compromise your productivity.
Self-reflection and self-awareness: Regularly assess your work habits, identify patterns of behavior that hinder productivity, and make adjustments accordingly.
If you want to be able to work consistently over the long term, you need to make sure that your workload is manageable and that you're working at a sustainable pace. There will be times when you have back-to-back meetings or need to switch quickly from one task to another, but this shouldn't be your norm.
It's important to recognize that pushing yourself to the brink of exhaustion and burnout isn't a sustainable strategy. Instead, try to build in breaks throughout your day and week to recharge and maintain your energy and focus. By working within sustainable boundaries and taking care of your well-being, you'll be better equipped to stay productive and engaged over the long haul.
To achieve success and maintain a fulfilling life, it's important to approach it as a journey rather than a sprint. This means having the endurance and resilience to sustain high performance while prioritizing your well-being both at work and in your personal life. Take a closer look at your work habits and implement the strategies discussed here to ensure you're working effectively and productively while staying within your limits. With these tips, you can build staying power to achieve your goals and live a balanced, healthy life.
Source: Grace Saunders, Elizabeth; Harvard Business Review
Content Creator & Media Producer. The official voice of Athyna.
