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The long dark months are hard to get through. It’s dark when we wake up, it's dark when we go home, all we want to do is hibernate and eat warming foods. But work doesn’t slow down, so how do we keep going?

Adam Parker, Performance and Life coach gave us some amazing tips for boosting our energy at work. Check out his power tips below:

More than just beauty sleep

If we don’t get enough sleep we will burn out. In fact, sleeping for less than 6 hours a night is the best predictor that you will experience burn out at work. You will make much poorer decisions and it will be a challenge for you to remember your daily tasks or what was said in meetings.

Power Tips

Avoid the Screen

Blue light from phones, laptops & tv’s is messing up our sleeping routine. Cut off technology 30 minutes before bed to reduce blue light and to help you wind down. If this is totally out of the question, try buying a blue light blocker.

Caffeine Curfew

Caffeine is directly linked to sleep deprivation. If you are sensitive to caffeine it can stay in your body for up to 10 hours. As a rule, try to not drink any caffeinated drinks after 2pm.

These boots were made for walking

Prolonged sitting leads to poor blood flow, meaning less blood flow to your brain and impacting your cognitive functioning.

Power Tips

Take a Break

Get away from your desk and normal environments.

Walking Meetings

Take a stroll. Where it is a 1-1 with a manager or a phone call, moving around to take that call will make a huge impact on your day.


At your desk or on the go, simple stretches can make you feel much more alert.

Food for Thought


Drink more water

Just a 5% drop in fluids can lead to a 25% drop in energy levels. Aim for at least 2 litres of water a day.


Drink artificial sweetener’s

They impair memory performance and increase oxidative stress on the brain.

Drink Fresh Juice

Too much sugar and will only cause a spike in insulin, then you’ll have a sugar crash and brain fog.

Consume Sugary food

No to granola bars and high sugar cereals.


Enjoy herbal teas

Get a good breakfast such as, slow releasing breakfast porridge oats

Don’t Over Think It:

Mindfulness and meditation are very on trend and can be a little intimidating. However, research has shown meditating can make the connections in your brain stronger and makes us feel calmer in stressful situations.

Power Tips

Give it a go and set a slot each day (mornings work best)

Try apps like Headspace and Box Breathing

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