8 neizbity ways to recharge

1. three axioms

I'm sorry, we were promised a new and neizbity ways, but in the beginning to remind of something banal.

You have already know that you need a good sleep, eat and engage in physical exercise. Decrypt will not, it is very few people it should. Let's say a few words on the implementation of healthy lifestyles in daily routine.

How charged with energy by means of training

To train at lunchtime (at least for a walk walk).

Office workers who organized fizkultminutku middle of the day, turned out to be more productive, safer and more energetic.

In 2004, researchers at the City University of Leeds have found that employees who attend a corporate gym, show better results and is easier to handle the load. In addition, they like the work, they experience less stress, do not feel tired in the afternoon, despite the expenditure of energy during exercise.

As more sleep

Move the Service. Let the ring not in the morning, when it's time to get up, and in the evening, when it's time to go to bed.

Says John Duran (John Durant) in the book "Paleomanifest"Very useful installation equipment alarm signal on the evening to remind yourself: it's time to bed. Signal to sound one hour before lights out. After a reminder to complete all the work, turn off the TV and the extra light, gradually get ready for bed.

How to switch to healthy eating

Ask yourself: "What would Batman eat?" Seriously. this advice gives Cornell University professor Brian Uansink (Brian Wansink).

Studies have shown that if children are asking themselves this question before dinner, choose apples, rather than french fries. "It only works for kids!" - you might say. And here and there. For adults, this method is also suitable.

When you are deciding to eat or not eat dessert, think about how your children would do the idol. If the first attempt does not work, ask yourself three times. It will be easier to take a sensible decision.

With boring and obviously understood. To produce energy at the right time, it is not necessary to scoff at his body. It is better to change the schedule ...

2. Find out when you cooler

You know how much affect the human jetlag? When, for example, the football team crosses three time zones for the sake of the game, her chances of winning are reduced by half, even if the opponent is weaker.

But we are not pro athletes today. Simply, if you pronounced owl, silly plan important tasks at 8am.

Pay attention to your circadian rhythm and stay in the black: athletes win and break records, when will adapt the competition for the internal clock.

One of the studies covered in the book by David Randall (David K. Randall) «The Science of Sleep: an excursion into the mysterious realm of human life"Showed that records in running, power lifting, swimming athletes frequently put in which competition schedule coincides with the second period a daily activity. At long jump, for example, athletes at the peak of activity showed a result that was better than 4% on average.

Set up sync with the internal clock? Super. Now, we learn to give up things.

3. Put the right goals. And do not talk about them

Perhaps you have a relative goal: "I want to be better than Sasha." Maybe objective: "I want to get the highest score on the test."

But if you want to increase the level of energy in the head should remain one goal: to become better.

Research Heidi Grant Helvorson (Heidi Grant Halvorson), American psychologist, shows that focus on improving strengthens the desire to work. We work with interest, and with enthusiasm, when we think about progress, not on a single job. Interest does not compel work from the past forces, and energizes.

It is not too difficult. Just think about how to make the best of everything that you do.

And now the second part: silent. research showThat it is impossible to talk about your goals, if you do not want to spill the energy needed to achieve them. Scientists have concluded that pleasant fantasy is not put into practice, because they do not give the energy to move to the desired future.

So, tune in better and remember that happiness loves silence. Where to get the energy?

4. Be optimistic

Soldiers in full armor needed to make a forced march of 40 km. But some say that the distance is 30 km. Others - that will have to go 60 km.

After the completion of the forced march researchers measured the level of stress hormones in the blood of both groups. What happened? It was found that the stress does not correspond to reality, and expectations.

What we conclude? Everyone gets what they expected.

The brain does not like to force the body to spend resources, does not see a real chance of winning. Physical strength is not available, while the brain does not believe in success, because the human body is no more terrible situation than to waste all the resources and fail. The moment there is a confidence, open gate through which pours the energy flow. Hope and despair - this is something that we are programming yourself, say the authors of the book "Maximum power of the brain».

We optimists have more energy. Pessimists have more stress. Everything depends not on objective circumstances, but from the point of view on them.

Positive charge? Good. But maybe it's time to redo a lot of cases? What do I need to do?

5. Do what you know how to

What projects are you busy at work? What chores are you? If you do what turns out well, you will see the difference.

Several studies have shown that the use of the strengths of the work makes people happier. And at the same time increases energy level.

The longer a person is working, he can, so it is more energetic, happier and the more respect for yourself. Using your strengths makes smile, learn interesting things.

Positive evaluation of the last day, depending on the number of hours spent on a favorite thing (% of respondents)

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You know what to do. But what a mistake kills motivation?

6. Bring one thing to the end

Often, we are working on five tasks at once. But focus on only one process at times increases the motivation.

Dan Pink (Dan Pink), author of the bestseller "Drive"Expert on motivation, explains the secret of" small victories ": tasks that seem insignificant, can significantly influence our state. Science only confirms this is.

The internal energy increases or decreases depending on how advanced the projects forward, even small ones. Modest victories have unexpectedly strong positive effect, and small losses - on the contrary, a negative.

Can you redo everything they wanted. But still you find yourself in a state where the tanks are empty. How to make decisions when the brain refuses to work with fatigue?

7. Tired? Listen to the inner voice

Studies show clearWhen a lot of energy, we must listen to the voice of reason. And when the head porridge from fatigue, rely on intuition.

Executive functioning is dependent on the amount of energy provided by glucose. And many cognitive processes deteriorate when the energy is not enough. During the decision-making at a low level of blood glucose is necessary to trust the unconscious, although the rise of glucose levels should return to the conscious thinking about solutions.

So, you already are making progress. Congratulations. But how best to spend your holidays, to save energy for tomorrow?

8. reducing activity

It does not sound very logical. But if you are exhausted today and tomorrow will not want to get tired, have a rest actively: go to the gym or hang out with friends. No gatherings in front of the television or the computer.

Kelly McGonigal in the book "Strength of will" He speaks:

The American Psychological Association found that the best recovery strategy - this exercise, sports, reading, prayer, music, vacation with family or friends, massage, walking, yoga, creative occupations hobby. Worst of all guests during gambling, shopping, smoking, video games, surfing the Internet, watching television or a movie (more than two hours).

So, you know how to recharge. Now let's sum up: the best way to produce energy.

• Use three axioms: exercise in the afternoon, alarm clock before going to bed and the question: "What would have eaten Nikitich?"
• Determine your peak activity: the owl should do important work in the evening, and the larks - in the morning.
• Put the right goals, focuses on improving and not tell anyone about his plans.
• Be optimistic. Remember, what we expect is what you get.
• Perform the work that you are able to do. Using your strengths brings happiness and gives energy.
• Shut the case. Small victories lead to big goals.
• Inner voice - the best guide to the weary mind.
• Relax actively. Companionship - it's great. Midnight in Netflix - not very.

And finally. That charges the batteries and warms the heart?

Help someone

Again, it sounds illogical? These efforts have not obestochat. Conversely, help - a tonic. It can even save lives.

Study Lawrence Gonzales (Laurence Gonzales) devoted survivors in a dangerous situation when the lack of energy means death. Those who help others have a better chance of escape.

Help someone else - the best way to save itself from destruction. It helps to rise above the fears and conquer yourself. You are not a victim, and rescuer. When your Leadership work becomes a lifeline for others, you get a burst of energy and can longer keep afloat. Do you support the other, their reaction is supporting you. Many people who managed to survive alone, they say, what to choose for the sake of someone else (wife, lover, mother, children).

If you are already tired of reading, offer to help a loved one. Not for the sake of selfish desire for power, but to make happy yourself and another person.