5 Ways to Boost Your Energy During Long Workdays

Health and Wellness for Tradesmen by According to Hank

Keeping energy levels high during long workdays is challenging, especially when your job is physically demanding. Fatigue can lead to reduced focus, lower productivity, and even increased risk of injury. Fortunately, there are simple, effective ways to stay energized and alert. Here are five powerful strategies to help tradesmen and tradeswomen boost their energy levels and power through those long workdays.

Start with a Balanced Breakfast

Breakfast is key to fueling your body for the day ahead. A balanced meal in the morning gives you a steady release of energy and helps avoid the mid-morning crash.

Include Protein: Foods like eggs, Greek yogurt, or peanut butter provide lasting energy and help keep you feeling full.
Add Complex Carbohydrates: Whole-grain toast, oatmeal, or fruit give a slow, steady release of energy, rather than a quick sugar spike.
Healthy Fats: Nuts, seeds, and avocado can help sustain energy throughout the day.

Tip: If you’re short on time, try a smoothie with protein powder, spinach, berries, and almond milk for a nutritious start that’s quick and easy.

Stay Hydrated

Dehydration is a common cause of fatigue, and even mild dehydration can impact focus and energy levels. Tradespeople working in hot or physically demanding environments should pay extra attention to hydration.

Drink Water Regularly: Aim to drink small amounts of water consistently throughout the day rather than all at once.
Electrolyte Boost: For those in high-temperature environments, consider adding electrolyte tablets or powders to your water to replenish lost salts and prevent cramps.

Tip: Set a timer to remind yourself to take a sip every hour. Small habits like these can make a big difference in staying hydrated and energized.

Take Short, Frequent Breaks

It might seem counterproductive, but taking brief breaks can improve focus and energy. Research shows that stepping away from tasks periodically keeps the mind sharp and reduces fatigue.

Move Around: Try walking or stretching for a few minutes during each break to boost circulation and refresh your mind.
Practice Deep Breathing: A few deep breaths can increase oxygen flow to the brain, helping you feel more alert.

Tip: Even a quick 5-minute break every hour can make a noticeable difference in your overall energy and focus throughout the day.

Snack Smartly for Sustained Energy

The right snacks can keep energy levels up without causing a sugar crash. Choose nutrient-rich snacks that provide a mix of protein, fiber, and healthy fats for sustained energy.

Nuts and Seeds: Almonds, walnuts, and chia seeds are great for on-the-go snacking and packed with nutrients.
Fruit with Nut Butter: Apple slices with almond or peanut butter provide natural sugars along with fiber and protein.
Protein-Rich Snacks: Consider beef jerky or a hard-boiled egg for a quick protein boost that keeps you feeling full.

Tip: Keep healthy snacks within reach at work so you can refuel when needed without relying on sugary or processed foods.

Prioritize Good Sleep

Sleep is essential for restoring energy and maintaining focus. Even with busy schedules, making sleep a priority will help you feel more energized and productive.

Create a Sleep Routine: Going to bed and waking up at the same time every day, even on weekends, improves sleep quality.
Limit Screen Time Before Bed: The blue light from screens can interfere with your body’s natural sleep-wake cycle. Try reading a book or practicing relaxation techniques before bed instead.
Set the Stage for Restful Sleep: Make your bedroom a comfortable, quiet environment to ensure you get quality sleep.

Tip: Aim for 7-8 hours of sleep per night. For those who struggle with falling asleep, consider a wind-down routine that includes light stretching or a warm shower to relax your muscles.

Maintaining high energy levels during long workdays can feel like a challenge, but these small adjustments can make a big difference. From starting the day with a balanced breakfast to staying hydrated and prioritizing sleep, each strategy contributes to lasting energy and focus. With these tips, you can stay energized and perform your best on the job.