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⚡️ Power Up Your Day: 4 Science-Backed Energy Hacks ☀️

Feeling constantly drained? 😩 You’re not alone. This isn’t about just getting more sleep (though that helps!). 😴 We’re diving into science-backed strategies to recharge your days. 🚀

1. ☕️ The Caffeine Conundrum: Timing is Everything ⏰

We ❤️ caffeine… but it’s a tricky friend! Here’s the breakdown:

  • How it Works: Caffeine blocks adenosine, the chemical that makes you sleepy. 🥱
  • The Catch: Caffeine lingers! That afternoon crash? Leftover adenosine hitting you hard. 💥
  • The Fix:
    • Morning Myth: Hold off on coffee for 90 minutes after waking. Let natural energy build first!
    • Lunchtime Latte: Best time for a caffeine boost – before or during lunch.
    • Afternoon Avoid: Don’t sabotage your sleep! Skip caffeine after lunch.

Pro Tip: Track your caffeine intake for a week. Notice any patterns with your energy dips? 🕵️‍♀️

2. 🤸‍♀️ Work Doesn’t Have to Suck: Find Your Fun! 🎉

This isn’t about quitting your job (unless you want to! 😉). It’s about finding pockets of joy within your work:

  • The Science: Enjoying your tasks boosts productivity, creativity, AND energy. 🤩
  • Example Time: Remember the McDonald’s drive-thru guy? He turned upselling sauces into a game! 🍟🍔
  • Your Challenge:
    • Play: Can you add an element of challenge or lightheartedness to a task?
    • Power: Take ownership of a project. Feeling in control can be energizing!
    • People: Connect with colleagues. Helping others fuels our own energy.

Pro Tip: What’s ONE tiny thing you can do to make your work slightly more enjoyable today? Do it! ✨

3. 🏃‍♀️ Morning Movement: More Than Just a Workout ☀️

Exercise isn’t just for fitness – it’s a powerful energy regulator:

  • Cortisol Power: Morning exercise amplifies your natural cortisol spike, banishing grogginess. 💪
  • Intensity Matters: Even short bursts of high-intensity exercise can make a difference.
  • Beyond the Morning: Find what works for YOU. Afternoon workouts can combat the post-lunch slump!

Pro Tip: Can’t handle intense exercise first thing? A brisk walk outside is a fantastic start. 🚶‍♀️

4. 🌞 Let There Be Light: Sunlight = Energy Switch 🌅

Remember cortisol? Sunlight is its best friend! ☀️

  • The Connection: Morning sunlight triggers a surge of cortisol, setting your internal clock. ⏰
  • Mood Booster: Sunlight also stimulates serotonin production, making you feel happier and more alert. 😀
  • Ideal Timing: Aim for at least 5-10 minutes of direct sunlight within the first hour of waking.

Pro Tip: Combine morning sunlight with exercise! Walk, run, or even just sit outside with your coffee. ☕️

🧰 Your Energy Toolkit:

  • BetterHelp: Feeling overwhelmed? Therapy can provide tools to manage stress and improve your emotional well-being.
  • Feel-Good Productivity: Ali Abdaal’s book dives deeper into making work more enjoyable and productive.
  • Dr. Julie Smith Podcast: Learn practical strategies for improving mental health and well-being.
  • Prof. Russell Foster Podcast: Discover the fascinating science behind sleep and circadian rhythms.

Small changes, BIG impact. Start incorporating these hacks and watch your energy soar! 🚀

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