Recharge Your Batteries: JB's Monday Momentum #14
Effective techniques to combat fatigue and maintain peak performance in your life.
Estimated reading time: four minutes
Welcome to Monday Momentum, the weekly newsletter where I discuss practical wisdom, uncovering insights to enhance our lives one thoughtful moment at a time. While I have confidence in the ideas I write about, I acknowledge that what works for me may not work for everyone. Take each idea as you see fit and let me know what you think!
Hello friends,
Often, after I returned home from school, I felt drained of energy and lacked motivation to do anything that required extensive amounts of effort. Even now, when I no longer have class and only need to study for my exams, I find myself losing interest or being burnt out after a study session. This is not how things should be; there are ways to prevent burnout and maintain our energy levels throughout the day.
If you missed last week’s edition—“Grateful Living”—you can click here to check it out.
A Question I am Contemplating:
What are ways we can maintain our energy levels and avoid feeling drained?
Finding ways to maintain energy levels and combat fatigue has been a priority for me, especially during exam season. Here are the three strategies I have been working on in my days that have helped me stay energized.
Recharging through action: When feeling drained, the natural inclination is often towards easy and low-effort activities (scrolling on social media, watching TV). Yet, these activities rarely leave us feeling recharged. Contrary to this instinct, engaging in active or creative activities—cooking, going for a walk, reading—can actually replenish our energy levels, despite requiring more effort. You might resist doing something active, thinking it will tire you further. Or perhaps you’re too tired to even think about such activities. However, it's precisely in these moments that taking action can have the most rejuvenating effect. Doing something active helps break the cycle of fatigue and boosts your sense of accomplishment. It will be hard and require effort to push through initial resistance, but the rewards are well worth it. Summoning the willpower to engage in such activities will leave you ready to tackle whatever comes next with renewed energy.
Controlling your mindset: When approaching tasks, keep an open mind and focus on the potential for enjoyment rather than anticipating exhaustion. Research1 suggests that adopting an "anxious reappraisal" mindset—reinterpreting anxiety as excitement (literally saying to yourself “I am excited” in anxious moments)—can shift your perspective and increase your energy levels. This strategy isn't limited to moments of anxiety; it can also be applied to fatigue, boredom, or lack of motivation. The underlying principle lies in the fact that excitement is an aroused emotion, meaning it is triggered, activated, or brought to the surface. By consciously evoking excitement, we can revitalize our mindset and approach to tasks.
We crave novelty: The brain thrives on novelty and new experiences, which serve as sources of energy and inspiration. Incorporating novelty into our daily routines can invigorate our minds and bodies, helping us combat feelings of fatigue and burnout. Drawing from Cal Newport's concept of "adventure studying,"2 where changing study locations enhances productivity, we can apply a similar principle to other areas of our lives. By seeking out different environments or activities, such as walking through a different neighborhood, trying a new hobby, or visiting a new café, we stimulate our senses and curiosity.3 These "mini-adventures" offer opportunities for exploration and discovery, providing a break from routine and reinvigorating our energy levels.
A quick note: Speaking anecdotally, the ideas and methods I just mentioned to rejuvenate energy do work, but it starts with getting enough sleep, maintaining a good diet, and staying hydrated. If you are sleep-deprived and not eating or drinking well, these methods can only do so much. Fixing those bad habits will have much more profound effects on your energy levels than anything I just mentioned.
Quote on keeping energy:
“Energy flows where attention goes.” — Michael Beckwith
Goal for the Week:
Wake up no later than 8:30 and go for a walk first thing in the morning
Mornings are the best time to get a head start and set the rest of your day up to be great. Since I no longer have class, my mornings are completely free. I don’t want to waste this time being lazy, so I’m making it a point to do something productive. Something as simple as a short walk satisfies the productivity checkbox for me. Additionally, getting sunlight in the morning has great health benefits4.
What I’m Reading:
Discipline Is Destiny — Ryan Holiday (27% done)
What I finished Reading:
White Nights — Fyodor Dostoevsky
I decided to read White Nights because I had been wanting to read Dostoevsky for a while but had not had the time (and was a bit intimidated) to start one of his longer novels. Knowing that White Nights is very short, I thought I’d give it a try—good thing I did. The story is the diary of a lonely man who meets someone and falls in love. It may sound like a simple love story, but it effectively portrays the pain and remorse of unreciprocated love. With a blend of romanticism and realism, the narrative evokes strong emotions. It is devastating, yet provides great insight into the complexity of love. I give White Nights an 8.5/10.
What I’m listening to (one podcast, one artist, one song):
Deep Questions with Cal Newport: Ep. 284: Feel-Good Productivity (w/ Ali Abdaal)
beriloz
Romance: Hiroshi Suzuki
Thanks for reading! Don't forget to subscribe to stay updated for the next edition and feel free to leave a comment. I'd love to hear your thoughts.
Take care,
James
This comes from Alison Wood Brooks, a professor at Harvard Business School. The article where I was introduced to this idea is linked.
Taken from his website: “Cal is an MIT-trained computer science professor at Georgetown University who also writes about the intersections of technology, work, and the quest to find depth in an increasingly distracted world.” I recommend reading the linked article which expands on adventure studying. It is relevant to anyone wanting to increase their productivity.
I’ve also noticed that just going to a different room in my house to do work will increase my productivity and energy. If you’re unable to go somewhere completely different, try going somewhere in your house where you don’t usually work.
From Andrew Huberman (linked here and above): “Viewing sunlight within the first hours of waking increases early-day cortisol release (the ideal time for elevated cortisol) and prepares the body for sleep later that night. A morning spike in cortisol will also positively influence your immune system, metabolism, and ability to focus during the day.”
So how’s that 8:30 wake and a walk going?