Month: September 2023

20 Ways to Increase Personal Energy

20 Ways to Increase Personal Energy

Time and personal energy are the most important things you manage. Technically you can’t manage time: you can only manage the way you use it.

Personal energy is the most important thing you manage.

Personal energy is more important than skill, talent, or resources. Image of a lightbulb burning out.Personal energy is more important than skill, talent, or resources. Image of a lightbulb burning out.

20 ways to increase personal energy:

  1. Delegate authority to competent people and trust them.
  2. Stop complaining about things you can’t change.
  3. Participate in decisions.
  4. Choose your own goals.
  5. Make progress toward desired results.
  6. Enjoy the people you work with.
  7. Feel reasonably challenged.
  8. Receive recognition.
  9. Know your work matters to others.
  10. Establish priorities that enable you to say no.
  11. Receive useful feedback.
  12. Drink plenty of water.
  13. Don’t play favorites.
  14. Have a life outside work.
  15. Outlaw back-to-back meetings.
  16. Learn new skills.
  17. Hold yourself and others accountable.
  18. Turn off electronics from time to time.
  19. Quiet your heart several times a day.
  20. Take time off.

Which personal energy tip will you practice today?

What personal energy tips can you add to the list?

Still curious:

20 Questions You Can Use to Audit Personal Energy

Manage Your Energy, Not Your Time (hbr.org)

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The Nutrient-Rich Food That Boosts Happiness 28%

One handful of this food a day can help improve mood.

Eating walnuts can improve mood by 28 percent, research finds.

The conclusions come from the first study of its kind on walnuts.

Professor Peter Pribis, who led the study, said:

“In the past, studies on walnuts have shown beneficial effects on many health outcomes like heart disease, diabetes and obesity.

Our study was different because we focused on cognition, and in this controlled randomized trial (CRT) we measured mood outcomes in males and females.”

For the study, half of the participants ate walnuts, which had been ground into banana bread so they were impossible to see or taste.

The rest ate the banana bread unfortified with walnuts.

Participants in the study filled in a questionnaire about their moods.

Professor Pribis explained:

“We used a validated questionnaire called Profiles of Mood States (POMS).

It is one of the most widely used and accepted mood scales in studies on cognition.

The test has six mood domains: tension, depression, anger, fatigue, vigor, confusion and also provides a Total Mood Disturbance score (TMD).

The lower the TMD score the better the mood.”

After eight weeks of eating the banana bread with walnuts, men in the study saw a 28 percent improvement in their mood.

Professor Pribis explained:

“There was a meaningful, 28 percent improvement of mood in young men.

However we did not observe any improvement of mood in females.

Why this is we do not know.”

However, other studies have shown mood improvements among women after eating walnuts.

Walnuts contain all sorts of nutrients which may help to improve mood.

These include alpha-Linolenic acid, vitamin E, folate, polyphenols and melatonin.

Professor Pribis concluded that the research is clear:

“Eat more walnuts.

This is an easy intervention.

They’re not only good for your mood, but overall health as well.

The recommended amount is one handful per day.”

Walnut research

Previous studies have shown that:

The study was published in the journal Nutrients (Pribis, 2016).

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