Use your mental energy wisely
How often do you notice your mental energy? Do you tend to it proactively? Or do you wait until “brain fog” kicks in or you feel utterly overwhelmed? Most of us pay more attention to our physical energetic needs rather than our mental ones. They contribute to each other, of course, so by taking care of one, you are also benefiting the other. But, our brain is a critical organ that affects every aspect of our existence, so perhaps it deserves more attention than it gets. It also happens to use 20% of our body’s energy. It’s expensive to keep that beautiful structure in peak condition, so we’ve got to give it some love by being cognizant of our mental energy expenditure.
Mental energy refers to our capacity to perform cognitive functions, such as concentrating, problem-solving, directing our attention appropriately, and deciding what to have for dinner (is this a daily challenge in anyone else’s house?). When it’s depleted, we may experience decision fatigue, have a hard time focusing, or feel overstimulated. As is the case with our physical energy, our mental energy reserves increase and decrease throughout the day. The key is to refuel when the tank is ¼ full instead of waiting until you hit empty.
Before I offer a few suggestions, reflect on how you typically refuel - and when. Do you wait until you’re hangry or the headache kicks in before you grab a snack? Do you ever realize that the last 30 minutes of work were entirely unproductive? Do you serve your family until you feel impatient and irritable? When you finally zoom out and decide to make a shift, what do you do? Do you go outside for a short walk, take a few deep breaths, or maybe even close your eyes for a few minutes?
Mental energy management is critical to get the most out of your days, but also to fully reset. Here are a few ways to replenish your reserves:
Move your body: You know I preach movement. The science-backed, brain-boosting benefits of movement are just impossible to deny. Anchor your day (or your mind) with at least 30 minutes of movement in the morning, afternoon, or evening. But also, set your alarm for “movement snacks” (think: 2-5 minutes of squats, walking, sun salutations) throughout the day.
Sit in silence: The opposite of movement has also been proven to increase focus, boost mood, and improve reaction time. Even 1 minute of closing your eyes and observing your breath, with zero outside stimulation, can do wonders for your mental energy.
Practice alternate nostril breathing: This breathing technique has been shown to improve cognitive function. When you need an injection of mental clarity, close your eyes and practice ten rounds of this.
Unitask: Technically, the brain cannot actually multitask. Rather, it switches rapidly between mental tasks, which is detrimental to productivity and drains mental energy. So, focus on one task at a time until it’s complete or you take a break.
Schedule breaks: Deep work (focusing on one thing for a period of time increases your chance of getting into a flow state) is incredibly beneficial for the brain. But, it’s also important to force yourself to step away from the work at least once every 90 minutes. Do something that works your brain in a completely different way
Rest: Dial in your sleep hygiene at night and give yourself permission to rest, ideally before your body forces you to (e.g. through illness, injury, or burnout)
You don’t have unlimited levels of mental energy, so be mindful with how you allocate it and prioritize refueling in the ways that best support you.