Start by blocking time in your planner for me-time—and be specific, such as “read a book at the park.” If you don’t make the time, you won’t take the time.
Work, parenting, and other adult daily duties can be draining, but it’s the niggling tasks that can zap energy and leave you tapped out. Fortunately even subtle shifts can revive you.
Breathe easy
Meditation is most effective in the early a.m. hours, when your mind is clear—and connecting with your inner self will set you up for the day ahead. Before you tumble out of bed, spend a quiet five to ten minutes (or more if you like) doing your method of choice; see page 274 for more tips on how to be mindful.
Pace yourself
Try saving your first cup of coffee or tea until you’re at work, when it can pack more of a punch—caffeine is less effective when you’ve been awake only an hour or two. Drinking coffee later in the morning will help lessen the impact of the afternoon slump.
Reconsider your commute
Being stuck in traffic or a crowded subway car can seriously mess with your mood. If possible, alter your trip. Map out new routes and tactics. Build in exercise by biking or walking (even if only part of the way). If nothing else, take steps to keep your brain moving—tune into an inspiring audiobook or humorous podcast, or chat with a friend to preempt the negative thinking.
Be more present
Constantly scrolling through social media chips away at your ability to focus—so maybe you end up starting tasks but not finishing them. To break the cycle, take note of when you get the twitch to check your phone—then set rules around those times, like putting the phone in a drawer. Even better, but harder: Ask yourself what you’re really seeking (connection with others? a good laugh?) and try to get that in real time.
Power through
Don’t succumb to the four-o’clock snack attack—plan your own protein-packed energizers. Almond butter and apple slices, full-fat yogurt and berries, prosciutto and cantaloupe. If you must resort to an energy bar, make sure it has fewer than five ingredients, less than 4 grams of sugar, and at least 3 grams of fiber.
Give your eyes a rest
Even if you don’t have 20-20 vision, you can remember this practical approach: After every 20 minutes of computer work, look up and focus on a spot 20 feet away for 20 seconds. Also, try to blink more often, and carry tear-replacement drops to combat dry-eye syndrome.
Stand up
Sitting for hours at a time is not conducive to productivity, creativity, or good health. Stand up at least once an hour—preferably for 15 to 30 minutes at a stretch. Refill your water bottle or venture outside for fresh air.
Here’s a checklist of items recommended by the Red Cross (you can also order one of their kits online). Keep the kit out of reach of children, but be sure to let all caregivers know where to find it.