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Marek Struszczyk

Co-Founder ManagerUp

Last modified: June 7th, 2023

Is work beating you down?

Do you find yourself not being able to do anything but just flop down in a recliner?

One of the Reddit users had this to say about coming home at the end of the day, “I’ve lost count of all the personal projects to do and books to read that have been piling up in my room for the longest time now. There are so many things I’d like to do and so much stuff I’d like to learn, but for some reason, I never manage to actually do any of that. When I get home after work, I just don’t want to think anymore. All I can do is sit in front of my PC and fall into an endless pit of video games and mindless internet browsing.”

Ever wondered how to solve the problem?

Well, we’ve got some solutions for you. We know this problem. We’ve seen the burnout that comes with stressful jobs. We know that you would like to get back to the fun stuff after work.

Below, we’re going to tell you how to have more energy after work. These tips and ideas will get you moving again. You’ll find yourself ready to hit the links, go to the ball games and enjoy your life outside the office once again.

Executive Summary:

more energy after work

1. Get More Time in Bed

Lack of sleep is a major reason behind after-work exhaustion. If you think you are not getting enough sleep, then go over this seven-point checklist from Real Simple. If sleep is the issue, turn in earlier. If you need to know how to have energy after work, then make sure your internal batteries are fully charged by sleep.

2. Find a Job that Makes You Happy

Fatigue is not always the No. 1 reason for feeling run down after work. Being happy is the best way to beat stress and develop ways how to have energy after work.

Every list that says why you are too tired points out the fact that having a job you don’t like is the culprit. Think about it. You get up in the morning to go to a place you would rather not be in. You take on a job that is not personally rewarding. You feel like you are not making the kind of contribution you need to be making. Worse still, you have maxed out and now you need a new challenge before you.

Neuroscientist Jaak Panskepp says the drive to find and to seek produces dopamine a neurotransmitter that is linked to reward and pleasure center stimulation in the brain. Philosophy has said as much for centuries. It’s the journey, not the destination, that matters.

How to have energy after work may mean a career change.

3. Test Yourself for Sleep Apnea

Sleep apnea is a major reason many people don’t get enough Zzs at night.

Apnea is particularly common in overweight people and older people. Pretty much like business executives who have been around a while. Couple this with poor eating habits and you have a recipe for disaster: being too tired to do pretty much anything.

Apnea may actually require a CPAP. The CPAP is an inexpensive device that keeps you breathing properly all night long. Yeah, it might look odd, but you’ll use it in your bedroom where no one is going to see you. If you get a better night’s sleep, it’s certainly worth it.

4. Ask the Doc

If you think medical issues are at play, we have to ask: when was the last time you had a physical?

Your doctor can give you more tips on how to have energy after work. A good physician is not just turning your head and coughing. You need to get a good workup, including blood, oxygen use and more.

As a business executive, you most likely have good health insurance. Use it. Then listen to what your doctor says.

Medical issues can play a factor in why you are too tired. Some common issues are anemia, underactive thyroid, diabetes, heart disease, depression, and chronic fatigue syndrome.

5. Ask your Partner to Help You

Stress is always a leading indicator of not having enough motivation after work to do other things. Stress carries over into other areas of your life. Having a supportive partner, on both sides, is an excellent way to beat down the stress that comes with a job.

We have all come home irked, irate and irritated about work. This study documents the importance of supportive spouses in coping with work-related stress.

6. Cut the Coffee

Caffeine plays a bigger role in poor sleeping habits than many people realize.

Knowing when to say when to a cup of joe is part of knowing how to have energy after work. Cut the caffeine.

Caffeine is a stimulant and it will keep you awake. It also burns energy, which is why you drink it. Caffeine can also enhance the negative physiological responses to workplace stress. Don’t drink any more coffee after the second or third hour at work.

Also, cut back on sugary drinks because sugar is a stimulant too. If you need tips on how to eat better, including planning food for meetings, we have that covered too in a previous post.


7. Put This Advice Into Practice

What you are doing is returning your body to meet the demands you are currently putting on yourself. It is like everything else good in life. You just need to put it into practice. Once you get to the optimal point, then maintenance keeps you where you want to be.

We always want to hear from you. Know something we should write about? Have some additional tips on how to have energy after work? Let us hear from you. Leave the comment below.


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