You will spend 3-5 minutes reading this article, but you may benefit a lot in the next 30-50 years. I will tell you the most useful things in the simplest language.

There was a time when I was so obsessed with my work that I could stare at the computer for one morning or several hours unless I went to the toilet or there was an earthquake. But slowly, I found that I was particularly tired every day, and my reading plan and running plan at night were put on hold.

Originally, the design industry had to work overtime, and at night, I like to stay up late to brush Tik Tok to see my friends. My energy is not as good as before, and my thinking is not as active as before.

Sometimes I even stare blankly at the computer at work.

At that time, I suspected that I had Alzheimer's disease. Later, after my reflection and analysis, I understood.

How to stay energetic? The answer must be to learn to manage your own energy. Rest is the core of energy management, but rest alone is not enough. We need to start from the following two aspects and gradually develop good lifestyles and habits.

These two aspects are physiology and psychology respectively.

First, manage your body.

1. Rest

Rest is really important. Why do you have to have a 10 minute break at school for 45 minutes? Why do you have to study different courses all morning? In fact, it's all very scientific. It's all about giving the brain and body a full rest and then restoring energy. Learning different courses can exchange different areas of the brain and keep the brain "fresh". If you are unfamiliar, your brain will be more involved in study and work.

In Energy Management and pomodoro technique, the author mentioned the same point, that is, after working for a period of time, you must stop working and have a rest.

How long should I rest after studying and working? After countless people's tests and feedback, it is ok within 25-40 minutes, but after 40 minutes, the body will be very tired and the efficiency will drop sharply. Among them, the most scientific, recognized and practiced time is 25 minutes, that is, take a rest for 3-5 minutes every 25 minutes and take a long rest every 90- 120 minutes 15-30 minutes. It is also an effective way to improve work efficiency by disassembling time and keeping the frequency of input-recovery-input. In fact, life is the same, don't think of it as a marathon, but a series of sprints, you will go all out)

So how to take a quick rest to restore energy? During the break, you can have some snacks, drink some tea, stand up and walk, chat with colleagues, read magazines you are interested in and listen to music. Or a more effective method is intermittent exercise, that is, short-term (about one minute) strenuous exercise, such as sprinting, running stairs, push-ups, etc. After a few minutes' rest, you will find that not only your energy will be restored, but also your mood will be better.

take exercise

I watched a news the other day. At 5: 40 in the morning, a student of this year's college entrance examination turned on the computer to check his score before going out for a morning run. With a total score of 678, he unhurriedly grabbed a towel and went for a morning run as usual. ......

I found a phenomenon. As far as I know, there is no outstanding person who doesn't like sports. And people who exercise regularly are particularly young. Really, believe me, you can observe people who exercise regularly around you.

Aerobic exercise can regulate and enhance our cardiovascular function, while anaerobic exercise can make our bodies stronger and increase our resistance.

Regular physical exercise can not only make the energy reserve stronger and make people energetic every day, but also make people feel more stable and concentrate on their work.

So how to exercise more scientifically? At least three times a week for at least 20 minutes each time. Of course, if you have more energy and time, I suggest extending the time.

Step 3 prescribe diet

As the saying goes, eat well in the morning, eat well at noon and eat less at night.

Be sure to eat breakfast (otherwise you will easily get diseases such as digestive tract or stones). Not only should you eat, but you should also eat like an emperor. The key is to be nutritious, because breakfast can even determine your energy for a day. For example, milk, eggs, bread, fruits, vegetables, whole grains and other light foods, try not to eat too greasy foods such as fried dough sticks, Hu spicy soup, fried foods, easy to digest slowly, lack of oxygen in the brain, slow thinking and so on.

Eating 5 ~ 6 meals of low-calorie and high-nutrition food regularly every day can continuously supplement glucose and necessary nutrition for the body. That is to say, how many times should I eat it? Normal people eat it three times a day. You can eat some snacks and bread in the middle of the morning and afternoon to prolong our energy, so that our energy is always at its peak. What is a food with low calorie and high nutrition? Such as almonds, cashews, beans, apples, eggs, peaches, peanuts, tomatoes, milk, oranges, walnuts, soy milk, yogurt and so on. There are too many to list. If you want to see low-sugar, medium-sugar and high-sugar foods, you can reply "food" in the background of my official WeChat account. )

Drinking1300 ~1800g of water every day is the key element of effective body management. That's about three bottles of mineral water. The composition of human body is 70% water. Drink plenty of water properly, but if it is too much, you must grasp a degree. Need to be reminded that it is recommended to drink a glass of water first thing in the morning, which can not only flush the intestine, protect our stomach, detoxify and replenish water, but also wake up the brain instantly. Just try it.

sleep

Most people need 7-8 hours of sleep every night. Of course, it depends on the quality of sleep and mood. Some people can't sleep for 9 hours, but they are still in a daze after waking up. And some people will be full of energy after sleeping for 5-6 hours a day. On the one hand, they have good sleep quality, on the other hand, they have a sense of purpose in life and work, and they are full of passion and fighting spirit for life and work. Even if they don't get enough sleep, they can make up for their energy with their will.

Work and rest regularly, and insist on going to bed early and getting up early. A healthy biological clock can improve the quality of sleep and make you more energetic during the day. I won't say which way to work and rest is the most reasonable, there are too many. If you need "the most reasonable schedule recognized by the world", you can reply to "work and rest" in the background of WeChat official account.

5. Breathing (similar to meditation)

Consciously exercise breathing to achieve a stable rhythm. Deep breathing can promote blood circulation and keep a clear head.

How? It's actually quite simple. Sit up straight, relax, close your eyes, concentrate on breathing, consciously and consciously extend the time of inhalation and exhalation, and breathe steadily and rhythmically. If you are interrupted by others, it doesn't matter, then pull your attention back and continue. A few minutes to ten minutes at a time, as long as you are comfortable.

Second, manage your own psychology.

A person's heart is the source of real strength.

1. Emotion

A hobby that can make you happy. You should have a positive attitude and face life and work optimistically. You may need to have some hobbies to stimulate your positive emotions, such as singing, dancing, reading, playing basketball, playing football and playing games. Anything that makes you happy can bring you positive emotions. Of course, it is best to have some meaningful hobbies.

Be confident and identify with yourself. Everyone has advantages and disadvantages. Find your own advantages and values. Confident people will even go with the wind. You must know yourself clearly, know where your advantages are, and give play to your advantages. When you have the confidence to do something, you will be full of energy.

Good interpersonal relationship. Having good interpersonal relationships in work and study can bring you strong emotional energy, which can be transformed into strong work motivation, more stable emotions and more focused attention. If you are isolated and constantly denied, you will be very tired, not physically, but mentally. Mental fatigue consumes more energy than physical fatigue.

think

Relax and think. Thinking consumes a lot of energy. The brain only accounts for 2% of the body weight, but it needs 25% of the body's oxygen supply. If you don't get enough recovery, you will make mistakes in judgment, weaken creativity, or fail to assess risks reasonably. The key to the recovery of thinking is to let the normal working brain rest intermittently. "It is a very good habit to relax from work once in a while ... when you return to work, your judgment will be more accurate. And continuous work will reduce your judgment. " For example, when taking a bath, resting in bed, walking in nature, listening to music or jogging and meditating, the brain's thinking ability will be stronger.

Multi-purpose brain can effectively prevent aging thinking decline. More and more evidence shows that the brain works like a muscle-active use can improve the ability, and insufficient use will shrink. As Richard Restak, a neuroscientist, said, "No matter what age you are, you can constantly optimize your brain. Unlike other body organs, the liver, lungs and kidneys will be worn out due to excessive use, and the brain will only become sharper and more profitable because of use. " So you should keep learning new things, such as learning a new language, learning new computer skills, new courses, and even remembering a few new words every day can help us exercise our thinking muscles.

Do a good job in time management and improve concentration. If you improve your work efficiency, you will have more time to get along with others. Whether talking about work or chatting, you will find yourself full and happy, free and relaxed all day. Pomodoro technique, the simplest and most effective method of time management, mentioned that making a schedule for today every day, sorting it according to the importance, and then timing it, stopping for 3-5 minutes immediately for every 25 minutes, can effectively improve work efficiency. (The full version is on my official WeChat account)

3. Will (male name)

Clear goals and dedication. The goals here include life goals and work goals. Goals, values and sense of mission, including passion, dedication, courage and belief, provide a powerful impetus for our energy. To stimulate your will and energy, you must find what you think is the most passionate, valuable and meaningful, and gain a sense of purpose. Such as internal goals, interests and pursuits. External goals, money, power, status, sense of identity, etc.

People's will and energy can even make up for the serious shortage of physical fitness. That's why some people can be energetic only by sleeping for five hours a day. When you love your work and life very much and have a strong sense of purpose, passion, fighting spirit and mission, you will not be able to sleep. You slept for five hours because you wanted to survive and do something more valuable.

These are the ways to manage your energy, telling you what to do from the physical and psychological levels respectively. Believe me, following the method will definitely make your work and study more efficient and energetic.

After paying attention, you can get an energy management PDF+ energy training schedule.

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