5 Things Energetic Writers Do Every Day

Are you one of the few energetic writers getting a lot done in January?

Or would you rather pull the covers back over your head?

If you feel tired and draggy during the month of January, you’re not alone.

January Can Feel Like an Energy Drag

It’s so common to feel chronic fatigue this time of year there’s a name for it: “winter tiredness.” Not the most creative, but it does let you know this is a widespread problem.

Those shorter days are mostly to blame. We get less exposure to the sun in the winter, which causes the body to produce more melatonin (the sleep hormone). The more melatonin your body makes, the more fatigued you feel.

A lack of sun exposure also means we don’t produce as much vitamin D in the winter as we do in the summer, and vitamin D is connected to fatigue.

In a 2014 study, researchers found that low vitamin D levels were present in more than three-quarters of participants who went to the doctor complaining of fatigue. Bringing those levels back up to normal improved symptoms and boosted energy.

Fortunately, there are things you can do to keep your energy levels up during this gloomy time of the year, and that’s important if you want to keep writing. Below are five of the most effective.

1. Energetic writers exercise regularly.

It’s harder to exercise in winter, because often the outdoors is often a forbidding place. That means we may be stuck in the gym or on the treadmill, which isn’t all that much fun.

Exercise is a proven fatigue-reliever. Studies show that those who incorporate exercise as part of their daily lifestyle have more energy than those who don’t. Even better—you don’t have to kill yourself during your workout to experience the benefits.

In a 2008 study, researchers found that for people suffering from fatigue, low-intensity exercise—such as a nice, easy walk—reduced fatigue by 65 percent and boosted energy by 20 percent. Interestingly, the low-intensity exercise (easy walk) actually worked better at relieving fatigue (65 percent) than did moderate-intensity exercise (49 percent).

2. Energetic writers get some sun.

Since lack of sunlight is one of the main reasons we feel tired, getting more sun can help boost energy. The best way option is to get out around the lunch hour, when the sun is most intense. It also helps to get more natural light into your workday however you can.

That extra sunshine will boost your vitamin D levels and improve your mood. Bright, sunny days have been linked with higher levels of the good mood neurotransmitter, serotonin, in the brain.

Get more sun and you’re also more likely to get a good night’s sleep, which again, can help you battle fatigue. So step away from that computer for just 15-20 minutes, throw on your coat, and get out and take a walk around the block. Let the sunlight hit your face, and see if you don’t feel a little bounce in your step.

If you live in the northern latitudes where sunlight is scarce, make sure you’re taking a quality vitamin D3 supplement daily.

3. Energetic writers avoid sugar-laden snacks.

Often when writers are tired, they reach for a soda, but that’s actually a mistake. Yes, it may have caffeine in it, which could give you a short-term energy boost, but it’s also packed full of about 40 grams of sugar. The American Heart Association recommends no more than 25 grams a day for women and 38 grams for men.

It’s bad for your health, but more than that, it’s bad for your energy levels. Scientists have discovered that a sugary snack leads to fatigue. In one experiment, they gave half of participants candy bars, and directed the other half to take 10-minute walks. Results showed that those who took a walk experienced more energy and less tension than those who ate the candy bar.

Worse, the candy eaters actually felt more tension after eating the sugary snack, and though they initially felt more energy, an hour later, they felt more tired. Further, we now know that orexin, which is a chemical in the brain linked with feeling awake, is actually inhibited by sugar, which is another reason it tends to leave you fatigued. (Protein, on the other hand, supports orexin activity.)

There’s also some research indicating that those who regularly get five or fewer hours of sleep per night are more likely to be soda drinkers. Scientists aren’t sure whether the sodas cause the poor sleep, or whether poor sleepers reach for sodas more often than good sleepers, but there is evidence that both could be true.

Instead of soda, try coffee, tea, and protein-rich snacks like nuts, Greek yogurt, and peanut butter on whole-wheat crackers.

4. Energetic writers practice yoga or meditation.

Surveys have discovered that people who regularly engage in yoga or meditation (or both) have more energy than those who don’t. Yoga power poses, in particular, can have an almost immediate effect on energy levels.

In a 2017 study, researchers found that participants performing yoga power poses felt more energy and also experienced a boost in self-esteem, and that these benefits occurred within two minutes of striking the pose.

Other studies have shown that yoga not only boosts energy, but improves sleep patterns and reduces stress, both of which can help enhance energy levels. In another 2017 study, scientists found that just 25 minutes of Hatha yoga or mindfulness meditation improved cognitive function and boosted energy levels, and that Hatha yoga worked better than meditation alone.

Scientists believe that yoga helps improve blood flow to the brain, increases release of feel-good endorphins, and reduces focus on negative thoughts—all of which can make you feel more energy.

If yoga isn’t your thing, meditation can help, too. Though most of the research is on both yoga and meditation combined (since yoga is considered a form of meditation), there is research showing that meditation can help improve your mental state and boost mood, both of which can help you feel more energetic.

5. Energetic writers enjoy what they’re doing.

Skin care company HUM Beauty did an interesting survey of their customers. They asked them how they felt throughout the day, and what their typical habits were.

Those who reported feeling consistently energetic (who were in the minority, by the way), were more likely to feel happy than those who felt tired much of the time. In fact, “feeling happy” was the number-one factor linked with high energy.

You’ve heard about the power of positive thinking. Studies have found that it’s so effective it can even help counteract chronic fatigue.

How Feeling Happy Gives You Energy

In 2015, researchers reported that participants suffering from chronic fatigue who engaged in regular exercise plus positive-thinking therapy were still feeling better two years later.

You know how it is when you’re enjoying your day—it’s hard to feel tired. And here’s more evidence for you: negative thinking is associated with poor sleep patterns. In a 2014 study, researchers found that repeated negative thoughts were associated with shorter sleep periods and more difficulty falling asleep.

Obviously you can’t “fake” positive thinking, but you can boost those positive thoughts in real ways. Try these tips:

• List five things you’re grateful for in the moment.
• Listen to upbeat music.
• Spend time with other positive people.
• Watch some cat videos—laugh.
• Actively look for the positive things in your day.
• Do something to lift someone else’s day.
• Write down your negative thoughts and let them go.
• Watch how you talk to yourself, and use only positive words.

Of course, the best way to feel more positive is to work more activities into your day that you truly enjoy. Writing should be one of them! Find a way to devote even 20 minutes to it and you’ll probably feel more energy no matter what else happens. Then try to remember that you have a choice in most situations, so choose to do those things that make you happy more often.

How do you increase your energy through the long month of January?

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Sources
Fahmy, S. (2017, December 12). Low-intensity exercise reduces fatigue symptoms by 65 percent, study finds – UGA Today. Retrieved from https://news.uga.edu/low-intensity-exercise-reduces-fatigue-symptoms-by-65-percent-study-finds/

Golec de Zavala, A., Lantos, D., & Bowden, D. (2018). Corrigendum: Yoga Poses Increase Subjective Energy and State Self-Esteem in Comparison to ‘Power Poses’. Frontiers in Psychology, 9. doi:10.3389/fpsyg.2018.00149

HUM. (n.d.). Energy Boost Study: 7 Things Energetic People Do | HUM Nutrition Blog. Retrieved from https://www.humnutrition.com/blog/energy-boost-study-7-things-energetic-people-do/

Luu, K., & Hall, P. A. (2016). Examining the Acute Effects of Hatha Yoga and Mindfulness Meditation on Executive Function and Mood. Mindfulness, 8(4), 873-880. doi:10.1007/s12671-016-0661-2

Malcolm, L. (2015, June 19). Scientific evidence points to importance of positive thinking. Retrieved from https://www.abc.net.au/radionational/programs/allinthemind/the-scientific-evidence-for-positive-thinking/6553614

NHS. (2014, December 8). Lack of sleep linked to negative thinking. Retrieved from https://www.nhs.uk/news/mental-health/lack-of-sleep-linked-to-negative-thinking/

Proto, L. (2015, October 28). Positive thinking ‘can help overcome’ Chronic Fatigue Syndrome. Retrieved from https://www.standard.co.uk/news/uk/exercise-and-positive-thinking-can-help-overcome-chronic-fatigue-syndrome-a3100846.html

Roy, S., Sherman, A., Monari-Sparks, M., Schweiker, O., & Hunter, K. (2014). Correction of low vitamin D improves fatigue: Effect of correction of low vitamin D in fatigue study (EViDiF study). North American Journal of Medical Sciences, 6(8), 396. doi:10.4103/1947-2714.139291

Thayer, R. E. (1987). Energy, tiredness, and tension effects of a sugar snack versus moderate exercise. Journal of Personality and Social Psychology, 52(1), 119-125. doi:10.1037/0022-3514.52.1.119

Tokar, S. (2016, November 9). Study Links Shorter Sleep and Sugar-Sweetened Drink Consumption. Retrieved from https://www.ucsf.edu/news/2016/11/404796/study-links-shorter-sleep-and-sugar-sweetened-drink-consumption

Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2), 49. doi:10.4103/0973-6131.85485