Ask The Consultant: How Do I Manage My Energy To Sustain A High Level Of Productivity?

By Scott Scrogin, President, HTG Peer Groups

Disclaimer: I’m not a doctor, fitness coach or nutritionist, so my comments are based on my experience, education, and what works for others. Your mileage may vary. Check with a doctor, professional or your common sense before making major changes to your life. Email me if you want a list of resources.

My short answer is this: improve your focus, habits, exercise, nutrition, and sleep in ways that help you.

My longer answer is this: Your question includes an assumption about what a “high level of productivity” means and how long it means to “sustain” it. You didn’t ask for tips to increase your productivity (time management, email management, etc.), so in this article we’ll stick with sustaining what you have. Watch for future articles containing tips to boost productivity.

These five practices may improve your productive energy:

1. Focus on engagement. We’ve all had the experience where we’re at our desk or in a meeting working on something. Then we lose focus, our mind wanders, and we start to doze off. The primary contributor to maintaining energy is your ability to focus on the task at hand, ideally with passion. Your mind is an incredibly powerful force; you know this when you’re working in “the zone.” Energy levels follow engagement levels. Have you matched the right topic, time, and engagement level? If so, focused and productive energy will result.
    
2. You are your habits. Habits are said to make up roughly 40 percent of everything we do. Whether you start your day with exercise, key projects, meetings, or email, do important things early in the day and do them well. The longer you go into your day, the less willpower you have … just like your cellphone’s battery power. Less willpower means you’re more likely to follow your bad habits, like eating junk food late at night. Improve habit success by reducing the options or questions you face each day. For example, laying out your shoes and workout clothes the night before increases the likelihood you’ll use them the next day.
    
3. Fuel up with food. Thousands of websites and diets exist, but the fact remains “you are what you eat.” Understanding the nutrition basics of balancing carbohydrates, proteins, and fats helps you manage energy and weight. One reason why people struggle with energy and hunger in the afternoon is because of no breakfast or a high-carb, low-protein lunch. Take a look at the glycemic index of what you’re eating (lower is better). You know what you should and shouldn’t drink (water and more water). Consume a whey protein shake or a quality protein bar to take the edge off late afternoon sugar cravings. Protein helps you feel full. No energy drink endorsement here.
    
4. Exercise builds energy and more. It’s no surprise exercise is good for you and contributes to your energy levels. What is surprising to some people is that exercise has been shown a primary contributor to success in other aspects of energy and productivity. Regular exercise releases endorphins and serotonin, improves energy, lifts mood, lowers stress and anxiety, and keeps the heart healthy, all of which contribute to brain health. You eat better. You are more focused and aware of good habits. You sleep better. You are attuned to achieving goals. And fitness can be fun.
    
5. Energize with sleep. Of all the elements of improving productivity and energy, sleep seems to receive the most recent research and present major benefits. Stories of 70 or 80 hour work weeks can be exciting and needed some times, but they negatively impact productivity, energy, health, and home life in the long term. I’ll save the topic of naps for another time, but understanding sleep cycles and the power of naps can produce big energy gains.

So what are the next steps? I recommend you continue or start building these habits to improve productive energy: 1) Exercise regularly and use a fitness tracker for accountability, 2) Choose food and drinks to optimize your energy and nutrition, 3) Plan your day to match work and energy levels, 4) Set a “go to sleep” alarm and sleep 15-30 minutes more each night. Pick one of these steps and continue it for three weeks to determine its impact on you. Can you decide and commit to improve?

Tell those around you of your plans so they can help with encouragement and accountability. Email me with your ideas or for a list of resources related to this article such as The Power of Habit. Now go create, and manage, your energy productively.

Scott Scrogin is president of HTG Peer Groups. Prior to joining the HTG staff, he spent 12 years in IT service delivery, training and channel development. His memberships in peer groups and other communities contributed to his understanding of the power of peers. He is passionate about helping others achieve their goals and potential in life and business. Scrogin enjoys sharing his lessons learned, and learning from other leaders. You can reach him at sscrogin@htgpeergroups.com or on Twitter @ScottScrogin.