8 Health Habits That Will Boost Your Energy Levels

Opinions expressed by businessman the collaborators are theirs.

I am Ivan Burazin; I’m the co-founder and president of Codeanywhere and an executive at Infobip. At the same time, I have a small and diversified investment portfolio, make sure I have quality family time, read at least one book a month, work out every day, and travel a lot.

Through work and social life, I find myself surrounded by highly motivated and inspiring people, and we are all finding ways to build thriving careers and live our best lives. We understand that this usually comes down to working smarter and harder than others around us. We call this “push” and embrace it in our pursuit of success.

When we can’t get as much work done as we’d like to do each day, we usually blame it on time. Of course, we can improve productivity by scheduling our calendars better. We can cover time leaks between meetings or tasks. But at the end of the day, everyone still has the same 24 hours.

Related: 3 Expert-Backed Strategies to Boost Your Entrepreneurial Energy

Fix your energy, not your time

I recently read a post on Twitter where someone asked, “How do you have the energy to do a side project with a full-time job?” This question has caught my attention a lot, as I have been trying to do various things for decades, and you may be wondering the same thing. This doesn’t have to be a side hustle per se; it could be anything you want to achieve outside of your full-time job. No matter what you want to do, you’ll soon discover that the difficulty in getting more done lies in managing your own energynot so much yours time.

Personally, energy is something I’ve always felt I lacked. I often woke up tired. I would feel sluggish in the afternoons. And at the end of the day, I would struggle to sleep, not ideal for doing a lot in a day.

So for the last two years, I have been on a mission to generate more energy (physically, mentally and emotionally) and it has changed my work and my life. I’ve learned that if you want to lead a high-performance life, it helps to think of yourself as an F1 car. F1 cars are so fast that the drivers are actually called “drivers”. And yet, winning is not just speed, but also synchronicity.

Everything that makes up an F1 car must work perfectly in sync. The driver, the engine, the tires, the bolts and everything else must collectively build momentum to win. Likewise, if you want to operate at your highest potential, you can’t fix just one part of yourself, but fix everything. Your body, mind, sleep, food, habits and other factors must align. This is how you will unleash your maximum energy and your best self.

Here are eight health habits I’ve implemented that have substantially improved my energy levels, allowing me to not only do more, buteel better the longer it is made. While I can’t promise that every habit will work for everyone, I encourage you to try as many as you can and implement the ones that work for you.

Related: How 7-Figure Entrepreneurs Effectively Manage Their Energy

1. Decide to prioritize sleep

I recommend picking up a copy of sleep scientist Matthew Walker’s book, Why do we sleep?. It completely changed my perspective on the importance of good sleep. He explains that sleep is the most fundamental thing you need to be highly productive, and almost no one they can sleep less than 6 hours and still function at their peak. I find that when I’m well rested, I’m able to get things done much faster. Establishing a system to sleep well for at least 7 to 8 hours every day is essential, but just going to sleep is not all it takes to feel well rested.

2. Question your alcohol intake

Like most of you, I enjoy a good drink every now and then. However, I have learned to avoid late night drinks. I know a lot of people think alcohol helps them sleep, because it “calms their mind” or “knocks them out” faster, which may be true. But what they don’t realize is that even a single drink less than two hours before bedtime can drastically alter the quality of your sleep.

It’s not that you have to stop drinking altogether. You begin to be more aware of the day you have planned ahead. If it’s a normal day, try to drink at least a couple of hours before going to bed. And if you’re going to need all your energy for the next day, try skipping alcohol altogether.

3. Manage your melatonin

Melatonin is a hormone that regulates our internal 24-hour clocks or “circadian rhythms,” helping us relax into our night-day or sleep-wake cycles. Our bodies produce melatonin in response to darkness. Ideally, you should maintain melatonin levels that look like a nice smooth upward graph: as low as possible in the morning and as high as possible at night.

The easiest way to manage melatonin levels is to control exposure to light, because light blocks melatonin, while darkness generates it. In the mornings, as soon as I wake up, I open all the windows and turn on all the lights in the apartment, to get my melatonin levels down as fast and as low as possible and to be fully “awake” as quickly as possible. possible I like to go out on the balcony or stick my head out the window to get real sunlight on my face for a few minutes. All of this helps me start being and being more alert throughout the day.

I try to keep as much light as possible until sunset. Towards dusk, I begin to turn off the lights in the house. Ideally, you have some indirect lighting in the house; you should turn them on while turning off the direct lighting. Another good idea is to have all the displays change from blue light to yellow light as soon as the night starts. The idea is to ease the “slip” into sleep by reducing ambient light to increase melatonin production.

4. Count your coffees

In addition to light, caffeine is also a melatonin blocker. So, try to get most of your coffee fix (or any other type of caffeine hit) in the morning and taper off as the day goes on. I stop consuming any type of caffeine after 5:00 pm, in order to release the “wall” that blocks melatonin and help the process of creating more.

Related: 14 Effective Ways for Entrepreneurs to Boost Their Energy Throughout the Day

5. Fix your eating patterns

If you really watch your energy throughout the day, it’s easy to find a correlation between how you feel and what you eat.

Like most people, I used to feel a huge drop in energy right after lunch. I’ve solved this by scheduling light, protein-rich, vegetable-based lunches. I also don’t do sugar, or alcohol, as those ingredients are heavy to digest and make you drowsy, and a follow-up dose of caffeine to counteract even the smallest dips I get from food; this works wonders for me. Some people find that their sleep quality is also affected by heavy dinners, so you may want to remedy that as well.

6. Exercise seriously

You know how great exercise can make you feel, so it’s something you should try to do for yourself every day. You can use early morning exercise to boost your body; to do it in the mornings, I personally prefer cardio. Sometimes I schedule workouts around 6pm, which gives me a few more hours of renewed energy. I find that exercising in the evening, which for me is mostly weight training, also makes it easier to fall asleep and stay asleep through the night. When it comes to working out, don’t overdo it—the idea is to feel more energized, not less.

7. Unleash your flow

When was the last time you were in the “flow” state, when you felt so “in the zone” that nothing else mattered but the work you were doing? If you don’t remember, don’t worry. The average worker faces 87 interruptions to their work every day!

Getting into and staying in the “flow” is currently my biggest challenge in generating entrepreneurial energy, and something I’m trying to make a habit of. I know it’s not about adding to the number of hours I work, it’s about making the most of the hours I work. Doing hard, creative work while in a state of focus and flow brings out the best in me.

I recommend scheduling at least half a day, twice a week, just for this. Find out what time of day it’s easiest for you to focus. For some people, that’s early in the morning, and for others, it’s late at night. Choose what works well for you, but be sure to turn off all notifications and allow yourself to be induced into a flow state to discover your best mental work.

Related: Every entrepreneur needs flow. Nootropics can get there.

8. Learn to rest

I know that for the ambitious entrepreneur, rest seems like an unnecessary luxury. You tell yourself that you will have plenty of time to rest afterwards. What you don’t realize until you burn yourself out is that success takes persistence.

It’s not occasional bursts of enthusiastic work that get you your biggest wins; it is a sustained effort over an extended period of time. Learn to listen to your body’s demands. When you feel like you can go ahead, go ahead. But when you have to stop, stop. Although it may seem counterintuitive, to create more energy, make sure to rest when you need it.

Good energy is fundamental to good leadership. Combine that with consistency and I think you’ll keep going even when others give up. Once you’ve created consistency, no matter what the day throws at you, you’ll know the next day is coming and your routine is waiting. You’ll find this can be invaluable to anyone experiencing the emotional roller coaster that is the entrepreneurial life.

Finally, keep in mind that each of these habits are deep topics in their own right, and we’ve only touched the surface here. Hopefully, though, this article has inspired you enough to do just that. Now that you’re equipped with this formula to boost your entrepreneurial energy, go ahead and say goodbye to burnout forever.

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