Are you finding yourself exhausted and hitting a creative block during the afternoon?  Working in an office can really wear you down – you’re sitting down all day, indulging in office cake, enduring stress, and staring at a computer monitor.  How can you counteract the negative effects?  Read on for 5 tips on gaining energy throughout the day to increase motivation and productivity, as well as making healthier choices at home.

Eat healthy, often
Eating healthy will give you more energy and helps prevent that mid-day crash.  Make sure to start your day with a hearty & healthy breakfast.  This will provide energy to jump start your day, then continue by eating small meals or snacks throughout the day.  Most people eat something small for breakfast and lunch, and finish off the day with a large dinner and sometimes even dessert.  However, this deprives your body of nutrients during the day when you really need the energy.  Easier said than done, right?  Start by making simple steps.  Try to eat more for breakfast, and keep small snacks at your desk to take a quick break and refuel.

Create a more ergonomic workspace
Believe it or not, sitting down all day can wreak havoc on your body.  Luckily, there are a few things you can change about your workspace to make it more ergonomic.  Choose a chair with a comfortable cushion, arm rests, adjustable seat height and back rest height, lumbar support, and the ability to swivel or roll around.  Position your mouse and keyboard closely together, and at a height that causes your elbows to be at a 90 degree angle.  Also, your eye level should be at about 2-3 inches below the top of your computer screen.  You may need to adjust your chair or desk height to achieve these requirements, but once you do you will notice a big difference.

Take breaks
Taking short breaks throughout the day will not only benefit you physically, but mentally as well.  Try to take a 5 or 10 minute break every hour to stand up, walk around, or talk to a coworker.  This will let your mind refresh and reminds your body that it can move around.  Try to get out of the office for a few minutes a day as well to reboot.  This will give you something to look forward to, and breaks up your day to make it go by faster.

Exercise
If you’re like me, and go through healthy “phases,” you are well aware of the difference you feel when you exercise more regularly.  Try to be more active every day, even if it’s just taking a walk on break or after work.

Change your sleep habits
Most workers in today’s world are not getting enough sleep, and this is preventing them from giving 100% during the day.  Some experts even argue that missing sleep is actually equivalent to being drunk.  Harvard’s Charles Czeisler noted that “going without sleep for 24 hours or getting only five hours of sleep a night for a week is the equivalent of a blood alcohol level of 0.1 percent.”  Try to go to bed at get up at the same time every night, and avoid staring at your phone or other electronics right before bedtime.  This actually hinders your body’s ability to fall into a deep sleep.