How To Keep Energy Levels Up At Work

At this time of year we can end up racing around in circles and physical symptoms like depleted energy levels, headaches and brain fog can appear as a result along with shortened fuses. After the year that’s been, some of the team maybe feeling low on energy, with the empty warning light flashing all too frequently.

Our physical pillar of wellbeing means being able to get through our day without undue fatigue or physical stress. Some things that have an impact this include what we eat, drink and take into our bodies (including legal drugs), our sleep, physical movement and the way we breathe.

It’s important we focus on what can we control in our working day as employers and leaders to help the team stay well and productive, and at a personal level.


It might feel like there’s not enough hours in the day for exercise, how about a walking meeting rather than sitting for 30 minutes in an office or meeting for a coffee. They say sitting is the new smoking, a quick 15 minutes around the block will make a difference. As an employer walk the talk by walking the walk and encourage this in your people if it fits your set up. Perhaps it’s stand up meetings, that keeps people to time!


It’s the time of year for office shouts and delectable treats, cater with healthier options and choices to banish the afternoon slump from a carb overload which will leave people in sleepy mode. We live in an amazing part of the world with fresh seasonal treats like cherries and stone fruit. Make them part of your healthier choice platter and have less of the other options that weigh you down or are a sugar hit which will soon wear off.


Finish your work day with a daily debrief – either on your own to clear your head or with the team. Writing things down gets it out of your head, cross things off your list and prep for the following day as this allows you to go home feeling more in control which leads to better sleep. Check out our sleep tips for other ideas.

Have a transition from work to home so you can clear your head before walking in the door and enjoy a little time for you. Pack your shoes and stop of at a park on the way home, or if you live in a coastal town or city, head to the beach, breathe in the sea air and feel the sand beneath your feet. This can totally change your energy before you arrive home, to other commitments.


Most importantly – remember to breathe! We do this without thinking, so often only into our chest and through our mouth. Slow down, breathe in through your nose and down into your tummy. A quick tip when anxiety levels are rising breathe in through your nose to the count of 5 slowly, and out for 5 slowly, repeat 5 times. Check out other more breathing techniques, you’ll be amazed at the difference these can make.

Have a plan. Taking five minutes in the morning to plan your day makes a big difference.

Give me six hours to chop down a tree and I will spend the first four sharpening the axe. 

— Abraham Lincoln
Robin Wilson Workplace Wellness Coach

Robin Wilson

Robin is a Resilience at Work Coach, Workplace Wellness Specialist and Holistic Health Coach who specialises in helping leaders, teams and individuals to flourish amidst uncertainty by cultivating resilience.

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