Hi there Nisha, Happy New Year! 🥳🥳 Well one of my goals is to have a better sleep routine, so this video is perfect for that 🤩 Some others are to have more structured days as well as having balanced days throughout the week 😅🍀 I would also like to do more screenless activities
Happy New Year. This year I want to use your meal plans to bring calmness to our week and help my husband with weight loss. Much appreciate all you do!
I'm a primary care physician and I approve of ALL of these. Only note: when it comes to "motivation", be kind to yourself. Not every moment of the day should be productive. ;)
So sick of seeing comments with this intro lmao like all these tips can be found on google, so congrats for spending $$$ on a degree which gave you the same info I verified on google for free
1. Get sunlight, 2. Consume caffeine consciously, 3. Remove biggest distractions, 4. Avoid sugary breakfasts, 5. Go for a walk after every meal, 6. Implement a workday shutdown ritual, 7. Use temptation bundling, 8. Optimize your sleep environment, bonus tip 9. Take a cold shower
My absolutely fool proof boost - drink water!! Whenever I’m sleepy it’s the very first thing I’ll try. I read somewhere that our bodies aren’t actually great at recognising thirst and that by the time we are “thirsty” we are already dehydrated. We often mistake thirst for tiredness or even hunger. Drink first - then see if you’re still tired or hungry, because I have often found I’m not! Great video xx
I do this with hunger -- if I think I'm hungry and I know I shouldn't be, I drink water. I'd say that's the problem maybe 1/3 of the time, which is wild haha
Ive experienced a weird thing lately: feeling gratitude to the point of getting emotional every morning is changing my life. I have felt so happy and energetic. Its bot a energy thats physical it comes from a deep emotional place and overrides physical sensations because it fills me with joy and emotion
Wow!!! Beautiful. I would love if you would share what you are doing/thinking to generate such a deep feeling of gratitude. I'm glad you posted. Thank you. :)
"I feel so grateful for ______. Please, can I have more?" I have been doing this for gratitude lately, and it is so amazing for pinpointing key moments of joy in your life that you would normally glaze over, and instead, you remember them better
Yes. This is something I experience regularly. When I slow down, plan my day the night before and be productive throughout the day I have more room to actually think about things that matter. I try not to control the things I can’t and let things be and appreciate where I am in life as opposed to where I was and the beautiful family I have. I think about the joy they give me and how much that overpowers all the more hectic times and it brings me joy, with watered eyes. Like the smile and the water in my eyes now.
I literally laughed out loud when you said you sleep well because you don't have children. I really appreciate this video and all the effort you put into this channel. You have so much great information.
Lack of motivation for me is a sign that I’m exhausted and I need to be lazy for a few days. Then I feel better and I’m doing my things. I think keeping an eye on the things that steal your energy is what matters. My biggest energy stealer is worrying and thinking about my problems constantly. I need to give myself a break!
I disagree with the concept of "willpower." It implies that lacking motivation is a personal failing. I think what most people are really lacking is the mental and emotional energy to do yet-one-more task on top of everything else in a culture that stigmatizes actual rest. The advice given to address it here is solid though, if I'm listening to my favorite podcast or watching something funny while I take care of task chores it does help a lot because you're focusing on something fun instead of the chore.
Word. I would also submit that many of us are inundated with tasks which don’t align with our passions or even our beliefs. I’ve had plenty of jobs and social obligations which I resented, or found futile, at best. Given that, it’s easy to see why we Sometimes struggle to get everything done.
@Virginia Hamamelis you're so right, oftentimes, especially for neurodivergent people ot/and people who are financially poor, "willpower" has very little to do with outcomes. You can want something more than anyone else in the world, but if you don't have the time or the means or the mental energy, wanting it doesnt mean anything
one thing that a psychologist who specializes in sleep CBT told me: don't go to sleep unless you're tired! even if that means getting less sleep/feeling like crap the following day. and if you can't fall asleep after 15 minutes or so get up again out of bed until you feel sleepy/can't keep your eyes open. It's important not to stay in bed because you can create a habit of wakefulness/a phobia of going to sleep from having sleep anxiety
I was thinking the same thing! I love the effect of rearranging and enlarging the words from research articles to highlight the main point. Thanks for the well-organized advice!!
20 minute meditation twice a day really works. It recharges neurons that are active during sleep in the morning and those over used in the day in the afternoon.
Meditation only doesn't work for me when I'm actually sleepy, cause then I just fall asleep. But it helps at literally any other time I need a bit of an energy boost, or am feeling anxious, which is often. It's definitely one of my 1st self care/management go-to's
@Екатерина Жарова It's not a silly question at all! Indeed, meditation is kind of abstract & different people have different methods. In essence, it is simply an exercise in the discipline of being completely present in the moment, which is why there are so many different views on the "right" way to do it. For me, I start by counting to 10, inhaling on the odds & exhaling on the evens. I focus on relaxing the muscles in my body one at a time (since general tension is something I really struggle with). If I find my mind fixating on a thought, I imagine all the thoughts in my head as part of a "river" flowing around me & just let the reoccurring thought flow back into it, returning my attention to my body & my counting. These methods work for me & have helped me in ways I didn't even expect. But there are many ways to do it, & even many names people give their personal practice to avoid the criticism of "doing it wrong". Find a breathing technique you like, then experiment with ways to let go of cyclical fixating thoughts. You can even time yourself if you feel the need. That's pretty much all their is to it🙂
Is Meditation like giving a break to all you thoughts and emotions? Like put yourself in a blank to reset yourself? Sorry for the questions but I agree that many people talk about meditation like “not a big deal” but do not share how to meditate, how this really works and how to integrate it into your life.
As someone who lives in Central Ontario, I know how important sun light is for energy and peace. I get up and go to work and it is dark. I come home... And it's almost dark. And by mid winter a lot of people are beginning to feel it
@ingridmorgan7893 1000x yes! I use my SAD light (I call it my happy lamp) every morning and it helps SO MUCH. (I live in Minnesota, too, so we need all the light we can get in winter).
I’m 60 years old, wake up every work day around 4:30, have a cup of coffee, do some exercises and a couple miles on the treadmill, usually a walk mile then a run mile. I haven’t slept well most of my life. I’ve tried everything and found that a good diet and exercise work best for me. Keep the good recipes coming. Thanks for all the suggestions. 😊
Caffeine is a stimulant drug, addictive, linked to pancreatic cancer, and a main cause of insomnia. Coffee produces acrylamide when brewed which is linked to cancer and birth defects. Starbucks was sued over this in California and lost. They have to post warnings on their California stores now. Drinking caffeinated beverages like tea, coffee, and cocoa is like eating a brownie with just a little bit of dog doo doo.
I am end 30’s I wake up also at 04:30 because my baby is an early bird, I prepare breakfast for my older child. I send my older child to school and I go for a walk with my baby. Then I come back and I do food and if I have not to do food then I do some training with my baby there. I also do normal cleaning and organizing staff, read a book and do some learning, currently 2 things: 1) 15 min every day to learn a new language and 2) learning the functions of new software and reporting that it will be applied to my company so when I come back to work I am up today and I don’t feel lost. I love to see the sunrise and the sunset and have the chance because of my early bird baby. I sleep latest 10:00 pm. I also drink 1 cup of coffee at 16:00 together with my husband after he come back from work. This is our coming together after all activities and we talk about our day. Before having children I was used to wake up at 06:30, go 30 min running (goal 5 km or more) come back shower and breakfast and get ready for work. This was a really good start with a lot of energy. Now with children I just have to adjust myself. But I am looking forward when they are 2-3 year older that I can continue with my older routine (if the early baby is later a normal sleeping child). 😉
@@EG-qq4gw my hats off to you! You have your priorities right, children first. One day you’ll turn around and they’ll be off on their own. Making time for yourself is also important. I love to hear when couples have a good routine that allows them to fit everything in but also keep the balance. My wife and I raised three children to be responsible adults and contributors to society. We made family time a priority. Wasn’t easy, but 41 years later we’re still together and all the kids are doing well. Keep up the good work!
I started taking a quick walk outside in the morning, and it’s been a game changer for my energy. I also realized that I was drinking coffee too early-waiting a bit really helps!
I’ve also cut down on distractions by keeping my phone out of sight. It’s surprising how much energy I save when I’m not mindlessly scrolling! I've been using Reclaim Screen time app that has helped me manage my screen time effectively.
Hi from Minnesota where it's definitely winter! 🥶 But believe it or not, we still get outdoors year-round. It's necessary to keep the winter blues away. And the coldest days are often the sunniest, and we definitely don't want to miss out. So as the Scandinavians say, there's no such thing as poor weather, only poor clothing. 😂 Thanks for these fantastic tips. A few I've successfully incorporated (delaying caffeine and switching to green tea was a game changer), and a few new ones to try.
When you said we have been lied to about multi-tasking, I subscribed because I think the same! Multi-tasking is just not our thing as humans, being aware of this, gives you more control, and you don't have to pretend you are multi-tasking. Thanks for sharing this ma'am.
I'm surprised taking a walk after eating was mentioned. For about half a year now I've been instinctively doing that (10 to 20 mins walks) and it has been a very possitive change, as it helpes me relax and even improve my mood.
Believed it or not. This is the first video that I came across on your channel. I watched so many of this kind of productive videos and this one is the best so far. I love it. No BS, great sensible advice, nothing exaggerated. I love your chill vibes. It makes me feel that I can follow those tips easily. And your cooking videos also look great! I'm not vegan but I love tofu. Definitely gonna check your others video. And please do more of this kind of content!
A work space with lots of natural light has done so much to help my productivity! I moved into a new house recently and my office has two huge windows and it's such a mood boost when working! Thanks for the great tips :)
The writing down next day tasks tip is like gold to me. Such a great idea! I can definitely see how getting that out on paper frees your mind in the evening.
Great tips! For those who are working on these things but are still tired all the time, see a sleep doctor. I've struggled with sleep and low energy for years and despite improvements with my sleep hygiene, diet, and exercise it wasn't getting better. I was recently diagnosed with type 2 narcolepsy (brain has trouble regulating sleep), which I've probably had for years. Put the work in to improve your energy and sleep, but also see a doctor if you continue to struggle with being tired all the time.
@@OP-mz3hr They prescribed some medicine. I still have to be good about my sleep hygiene, etc., but what normally works for others doesn't always work for me, so the medicine helps me when all else fails.
Part of gaining more energy for me went more like: Step 1: Find out you have a severe iron deficiency and anemia Step 2: Get treatment A lot of these tips are great, but it’s also important to note that if you do these things and it’s still not working, especially surrounding sleep, food, and exercise, that you may want to get tested for iron deficiency, thyroid issues, hormonal issues, and any other similar condition that may be causing chronic fatigue. I also realized after my diagnosis that a lot of the issues I thought were psychological were likely due more to iron deficiency than anything else. Also if you are overweight or close to getting to there, you will naturally have less energy. Getting yourself down to a healthier weight will help a ton. Losing the weight I gained in college did wonders for me, and I know quite a few other friends with similar experiences. Also as someone with ADHD, i often need to listen to podcasts and such in the background while I work or I won’t be productive so I need my phone on me, but when I’m doing stuff like writing, I leave my phone far away and that helps me focus on that. If you’re nuerodivergent you may have different needs, so learn what works best for you and go with that. Another point she didn’t add was exercise. Twenty plus minutes of exercise a day is clinically proven to help increase energy. I used to do sports as a kid and I did better academically in the on-season than the off-season despite being busier. Due to health problems that caused me to be unable to exercise the way I was used to before, I stopped for a long time and it was terrible. I’ve recently started going to the gym with a friend and my energy is much better. I don’t go to the gym every day, but on the days that I don’t do physical exercise outside of work, I definitely have less energy. So yeah, especially for those of you with ADHD: don’t forget to exercise!
also low B12. I had low B 12 which caused tingling in my toes and I was tired a lot which is not normal for me. Once I got medication for it then I got my energy back.
And low Vitamin D. That's more for the people living higher up North with less sunlight, but can also happen if you're very indoorsy. I'd guess a serious deficiency of any kind can have a similar effect. And if we're talking about big factors, I've found that being a highly sensitive person (not so much emotionally, but to all sorts of stimuli; there's a book on it by Elaine N.Aron, PhD) can drain you a lot, similarly also spending a lot of time with people if you're introverted or on the autism spectrum. The tips in this video are great, but there's much more that could be contributing than just a bad daily routine or caffeine consumption.
I’m healing from Epstein Barr - the chronic fatigue and brain fog is horrible. That one is lesser known. I also take Armour thyroid for hypothyroidism. Be very curious - I went through 2 years of doctors not helping me
mine was iron deficiency so bad i had to have an iron transfusion/B12, Vit D and Magnesium deficiency and now have B12 injections and all above supps for life. my "specialist" doctor didn't prescribe this to my parents when i was a baby having a duodenal bypass, thus having significant weight loss and and major malnutrition. but yeah.. no coffee before bed can help
temptation bundling is the only way I am still functional. No coffee before checking e-mails (I have sabotaged my life before by leaving them unchecked for weeks), no shower before exercise on days I don't have my club activities going on, no brushing the teeth before taking my meds. When I tell others about this, I often get shocked reaction, especially with the shower thing, but it works for me and I actually love it. That way, I get to work out before my workday starts and I don't have to motivate myself to exercise after work, which I often cannot do anyways because I am not going for a jog when it's dark outside.
Amanda in Santa Barbara, here -- a new follower. I like most of your suggestions, many of which I already follow. One disagreement, however. Going for a walk immediately after eating might not be a good idea for everyone. It takes a lot of energy to digest food, so it might be best to wait a half hour to an hour before walking. (I'm 69, so I am much more sensitive to my energy levels than when I was younger and had boundless energy.) I start each day with a shower and meditation, then a 1 hour (or more) walk, then vegan brunch (I only eat 2 meals a day), then a cup of coffee or tea. Then free time (I'm retired) to read, nap, watch RUclips, do yoga,, do errands, whatever. Then I eat a light vegan meal in the evening, watch a movie or RUclips and off to bed.
I really like your ideas for when one cannot (for any reason) aim for a perfect option. You give another idea which "Is better than nothing". It sounds so positive and uplifting. :)
Oh my goodness! On my walk this morning, I was thinking about ordering your book and figuring out some meals for the week! I'm so excited to come home to a new video from you! Thank you for the incredible work you do! Happy New Year !
I've been applying these habits for the last year (although sometimes I slip up with some of them) or so and it's been a huge game-changer! Side note, I feel like we listen to the same podcasts and read the exact same books haha, love the tips you shared and how clearly articulated you are in their explanation.
Thank you Nisha :) I’ve had a really tough day. I was feeling kind of beaten down by life and I though I need to come up with a better daily routine, and then I saw you posted this :) perfect timing :) I appreciate you :)
You are one of the most positive people I listen to. And have the best sense of humor. Let alone a fabulous cook. Ty for all your blessings you offer!!!
Ok the first one I kinda get but it's also really hard to do living in the Northern part of Europe because in Winter there is just not enough sunlight. But I agree, a walk or a run first thing in the morning instead of social media scrolling, really boosts energy.
I live in southern Finland and I hear you on sunlight! I am able to take a walk mid-morning or straight after lunch during winter months and try to do that even in the worst weather because the light even on a very overcast day is still stronger than artificial lighting. The Sun now is rising just before 8am so I can go for a walk quite early. My husband who rarely sees daylight due to work now uses a daylight lamp early in the morning while eating breakfast (5.30am) and he started getting into bed much earlier so now he gets enough sleep finally, - highly recommended!
I suggest gradually change your shower from warm to cold. I believe you’ll get the same benefits without totally shocking your body. I usually run the warm over my body from front to back then have the water run on my back and neck as I change it to cold. Then, I turn my front to the chilly spray hitting my head and face first then letting the cold water go all the way to my toes. And, sometimes I do a couple of 360 turns of my body to hit every spot and it actually feels so good and refreshing. I really appreciate all of your tips in this video. Pray for me to get rid of my addiction to sugary foods. That is my worst energy zapper. Take care, go girl!!
We all know many people create clickbait videos about energy. Yours is exact opposite. Not only your advice is so concise but it works! I try to incorporate some of them and 4 days in, I actually see the result. The coffee tip absolutely blew me away. I always depended on coffee that I drink (on empty stomach) for energy in the morning. Little did I know it made me crash in the afternoon. A game changer advice. Thank you for creating this video, you deserve each view.
Just a reminder that these tips may help a bit for those of us with chronic illnesses, but don’t beat yourself up or feel like you’re not enough if they don’t :) Nisha definitely means well, but many of us with chronic fatigue due to illnesses get lectured a lot and are given “quick fixes” by people who don’t have our experiences. I’ve learned I can’t hold myself to the same standard as everyone else, only my own standard. ❤
Thanks for this comment! I have chronic fatigue, depression, and ADHD, and am allergic to 30+ foods so I’m extremely tired all the time. Just thinking about living a routine like this makes me more tired and depressed! But I’m trying to implement a few of them and remember that while my progress is slow, it is still there. 🥲
I was gonna write something like this, specifically drawing on the part where she said “we have the energy but not the willpower” cause actually I have the willpower, I don’t have the energy 😂 my work isn’t that physical, I spend a lot of my day at a desk but I also have a handful of autoimmune conditions that leave me depleted, exhausted and cranky cause I really wanna do XYZ but my body is incapable of it. So while a lot of these tips are awesome, I agree. Don’t beat yourself up! Sometimes it just be that way :)
I love this video. I totally hear you I'm here because I have severe anemia that intensifies 10x during my period. lol I definitely don't have the energy but my willpower will have me testing a few of these tips out
I don't believe that this video was meant as a cure for chronic illness. As someone with fibromyalgia, chronic fatigue, brain fog, and thyroid issues, I have already been doing what's suggestioned here for the past year. The 20-30% improvement isn't a cure, but has been worth it.
I love this comment because it makes the content available here more inclusive. I have severe hormonal fluctuations and have been on harsh medications because of that and most of the times willpower building drains me to do everything else. I have flowing with life by taking one step at a time starting with just taking sun. I will disagree to not going out during fog because nothing beats natural light if you can expose yourself even for 5 mins it helps. Just taking natural light helped me fix sleep and mood so much that I'm able to bring myself to exercise. A small step could lead us to do many steps in the course of time. More power to people with intention ❤
I really, really appreciate that you bring actual scientific studies into your tips. I find that some wellness circles are gullible and start proselytizing without doing the research to back it up. Like, please don't do coffee enemas. Your colon is not meant to drink coffee, your mouth is.
Great video! My 14 yr old homeschooler was dragging this morning so I sent him out for a walk. "You never should have watched that video Mom!" he said. Ha ha!! 😂 Lots of great info. Thanks!
I am turning 52 next week and been lifting weights for 38y not sure if its allergy season but this year it gets harder.... i quit the pre workout and creatine and will wait to get caffeine in after i wake, i have matcha and mix it in smoothie. I train when I wake up, guess walking more makes sense too thanks i will try those tips. Very useful
The tip I learned is that it's best to exercise early because your hormones keep pumping for at least an hour and a half after ending the exercise, so in order to fall asleep, you need to let those wear off. Another quick one: nighttime eye mask. I love mine. I get better sleep because of itl
I just had to comment because while I enjoy your tips, it's your humour which made me subscribe as it's laugh out loud funny. Your line about your house being poorly insulated which helps keep your bedroom cool in the winter took me out! I'm a new subscriber but am loving your videos :)
Great tips. Also some great comments for chronic illness peoples around. To add to the discussion, it's worth noting that neurodivergent folks (ADHD, Autism, Dyslexia, etc.) also tend to have fatigue as a side symptom, and that if that's the case, one of the biggest things you can do is identify (1) ways to stop masking (putting energy into acting neurotypical), and (2) the ways your brain naturally wants to work so you can ride the flow more often and fight it less (e.g. sensory tools like gloves for washing dishes/gardening/cleaning, or a coat rack where you're naturally piling clothes anyway, or doing a task in planned 10-minute bursts instead of 'have to do it all at once', or getting a fidget toy, etc.). Those two things can reduce a large amount of mental load and the mini-fights throughout the day that you may not even realise you're having with yourself but definitely drain your energy. Also, for those open to it and for the right brain types, store-bought energy regulation managers (ie meds) can be very helpful too, particularly for ADHDers.
I’m 19, out of highschool, not in college and don’t have a job and I find myself very often with bad anxiety at night, no energy during the day and just..it enjoying myself because I feel “lazy” when in reality we just don’t have much to do here. Thanks to this video I’m really excited to implement these new routines into my schedule. And like I said I don’t have a job but I am an artist, I could easily plan my days around learning how to do new things, I also love going outside but I don’t walk, I usually just sit there in the sad sad cold(I’m only half joking) and unlike my caffeine addicted older brother(also half joking) I enjoy tea much more than I enjoy coffee. I drink protein shakes in the morning as I’m currently trying to lose weight and was confused as to why I felt so tired in the afternoon, these shakes are pretty sweet and now I’m really thinking why I use them as meal replacers instead of enhancers. I already have so much motivation and ideas of how I can implement being more active and having more energy in my life. So thank you. Also I don’t have children but I have a dog and a cat who I love dearly and on top of that I also have an injury I should REALLY be doing therapy for. I can’t wait to pass this onto my mom who has the same problem as me, she’s just a little more stubborn and seems to have more excuses…I’ll also be getting that app to lock myself out of socials so I don’t get caught up in the anxiety of it all. Sorry for the dump I just tend to actually do things if I over explain my issues XD
great video! i would suggest those who aren’t fans of caffeine(like myself) to take two cups of water, squeeze half a lime, and add one ginger ice cube. it boosts my energy tremendously. also it supports your digestive system
I’ve started walking 5k steps in the morning and now I’m at 10k in an hour and 1/2. It makes me feel good and focused with my school work. I’m able to remember everything I study.
I recently stopped drinking coffee and was absolutely amazed by how much more energized I feel replacing it with mint tea. I just feel so much better because I’m less anxious and my stomach feels way better as well but I do like coffee so if I have it I try to have it after that. Good meal and hour and a half after waking up
Thank you for your tips ☺️, they are very helpful. But please don't forget a lot of us are chronically ill and cannot find energy as easily as abled persons. We have to accept our limits.
that! also, there should be far more studies and information on how the menstruation cycle affects energy levels. at least in my country they only just started on studying how the cycle affects excercising.
I think you have to be kind to yourself and not limit yourself maybe you can't get out of bed everyday but can you sit up two out of those five days? I think the attempt is important. the entire know your limits accept your limits blah blah blah is all good and well but it does a great deal to make sure you stay within those limits. a little push against them here and there can sometimes push that limit up which is good. Before y'all come after me with pitchforks and not saying the people that are chronically ill with MS and diabetes and health problems don't have limits they do.... but are thre are the limits because you feel bad and the limits you could push a little further but choose not to. Have discernment between the two for the betterment of your future self.
LOVE the lockbox! I bought the same one 10 years ago and I find it very useful for when there’s stuff around the house I don’t want to eat or eat all at once. A great way to augment natural will power, which fails everyone from time to time. Why don’t more people know about this idea?
I ALWAYS think of you when I ask myself who I’d be in an ideal routine lol. You just seem so energized in a chill way. I don’t need to be some hustle crazy girl boss, but I just want to be graceful and awake in my day! ❤ this video is exactly what I’ve been hoping for from you as I transition to veg life. My energy can lag without certain foods that changed my dopamine or iron levels. Getting there! You read my mind w this video 🥰
Ah, Huberman will save us all! The morning sunlight walk routine is a huge game changer. Also the morning coffee delay. Great video, a welcome detour from food!
Thank you so much for the tips. I start my day by meditating the Word of God and entrust the day in his hand. That help me a lot to focus and avoid negative vibes😊
I just watched this because this year I really hope I can make significant changes in my career and my life but alerts felt too tired. I will def try this
Excellent video! I would like to see an extended sleep video. I do like you...67 degrees, white noise(Headspace app) and hang a dark sheet over my window blind. Also, I read a light-hearted book for about 15-20 minutes, then do a night time meditation for about 10. It's a whole thing, years of insomnia. I am fascinated with the drinking of caffeine later in the morning. I'm trying that!
Haha! I'm a New Yorker born & raised. Can NOT sleep in quiet. I need noise. I sometimes put on a you tube video with ambiance sounds, like cozy cafe, and it helps. When I am in the suburbs, it's hard for me to sleep, for similar reasons. Jason is totally out in the back & going to get me. :D
I live in the Netherlands and the sun starts shining hours after i have to wake up for work and uni during winter🥲 so I love the tip you gave about shining a light in your face!
I've recently been diagnosed with adult ADHD, and I feel like every single step of this video was meant for me to process and implement in my daily life!! Especially as I struggle with focus and sleep. Thank you for sharing these habits! 🎉
Try a good magnesium for sleep it also helps focus. Try to be aware of each time you begin to want to stray from task on hand. Make yourself finish one thing before starting another. Trust me, we’re all like this. Most of us have too much to do in a day. Take you’re time to observe your habits and note the ones needed to replace with maybe more time for you to unwind at nigh, IN BED reading, may help you wind down. Watching wild shows doesn’t help any of us calm our minds for rest. Shut off phone and put it outside the bedroom. Vitamins play an important role in how we feel make sure you’re getting the ones needed depending on your diet. Wish you well
Some of these things may not apply if you have adhd. For example there are common “tricks” that can include acruallt working with how ur adhd mind and motivation systems actually work, to maximize ur getting things done. If you have adhd , yes we can try and mask annd shame ourselves into neurotypical boxes but it won’t actually make you make the time more efficntly used. I forget the name of it but own technique I learned about , after having late diagnosis as well is something I naturally learned to do. Which is if you plan for allowing yourself to wander back and forth bw let’s say three tasks as you naturally do, you can still get a lot done. As long as they’re things you acruallt need to do lol , it is much easier for me to work with how I function and be strategic within that. Than to try and force myself to do one thing at a time only if I’m just not able to focus. No amount of willpower will make me lol 😆 it’s not about that. Willpower can make you do it , but the time will be horribly inefficiently used if it’s a force thing and it’s not how u roll with ur adhd. Anywho, there’s lots of little tricks ! I def use certain types of music a lot (even works first thing in morning when ur draggy in bed. Understanding that we’re basically functioning like dopamine addicts all the time at any good source lol when it is available means you can use that to ur advantage as well Lolol when u figure out what healthy dopamine “hits” work for you very well. My daughter is less about music and more about shows/re runs she’s seen a million times before on in background. Anywho not enough comment space in rhe world to suggest everything , also depends on some personal exploring and learning but there’s quite a bit you can do for both sleep and focus. Adhd also may have high prevalence of delayed sleep phase disorders which change some of this information if you do, and possibly the reasons and therefore solutions for ur sleep issues. Caffeine and other stimulants can actually make you sleepy 😂when you are adhd as well. But again it depends on person. Anywho good luck finding ur best strategies. ! :)
I used to drink 5 cups of coffee a day but eventually phased myself off of caffeine completely because I get migraines and the caffeine I found to increase the frequency and severity of the migraines. For a long time I didn’t think I could go without caffeine, but several years on I’m so glad I don’t have to depend on it any longer. I really do feel better (energy wise) without the temporary stimulation.
This video showed up in my feed and was expecting the same stuff you hear everywhere but I actually learned something new, especially the part about not drinking coffee first thing. Thanks for the tips!
I do the cold shower too, after my regular shower and then turn it on straight ice cold. I tell myself it is extremely hot because it stings, it’s so cold. I do about 40 seconds & then turn and 40 more seconds on the back side too. I feel absolutely refreshed & empowered after that!
I'm in MN, and it IS miserable. However, after staying inside for a week straight during pandemic winter #1, I've had to make myself take walks no matter what the weather every day. Haven't been able to do it first thing in the morning, because it's soooo many layers to put on first 🤣
As one who has scheduled my time tightly for more decades than you are old, I will suggest this: also schedule down time!!!! As a creative (we all are in one form or another!) down time allows the mind to wander and our bodies to unclench….. Ahhhhh! Creative insights will introduce themselves❤ That being said, I love your content and thank you for putting yourself out here to be found!
I find it so interesting you included a cold shower. For the last five years or so, I always end my showers with cold water. I love a hot shower but I feel that if you walk out of one it really kills your energy so I just switch it to cold at the end
I live in the Netherlands- the sun rises at 9.00 and there is just about no sun. 50 shades of grey. Sunset is 16.30 but don't see the sun then either. So depressing.
So if you cannot get that morning sunlight - zonneschijn in de ochtend - then instead walk outside during lunch. It is better than not getting sunlight at all during those winter months.
Hi Melissa, maybe you can try using that super bright desk lamp I showed in the video. Here's a link to the one I use, but there are many options, hopefully you can find one in the Netherlands: amzn.to/3jOStqA
Love all these suggestions! I actively do most of these as it is and find that I have more sustained energy throughout the day and even on non-work/school days! One thing I also do is washing my face with cold water every morning which helps wake me up and I feel refreshed and energized. I shower at night, but washing your face with cold water can be very helpful!
I really needed this video. Thank you Nisha for once again providing helpful recommendations that are easily obtainable for normal humans. Over here just being grateful for you…also for your brownie recipe. Lol!
Huberman might have led with nsdr or yoga nidra though. I don't love his nsdr routine I tries, I prefer some yoga nidra vids without much of the mysticism. I never feel as rested just from sleeping as I do after a good yoga nidra session
I laughed when I heard the last tip about the cold shower. I can vouch that it really works! I don't do it every day, but when I do, I never regret it. It feels awesome when you get out. ;D
I like your ability to be real. These same tips are said all over the place, but its generally given in a "rise and grind you machine" kind of tone. Thanks for being human :D
Great tips! I've been doing most of those for about three years. I find that with intermittent fasting I rarely get tired anyhow. Bright light as soon as you get out of bed is very helpful. I close my self in the closet and crank up the lights for a few minutes after I get up. I am starting to make more lists for things to do throughout the day, but I don't organize it by time yet. That is something I'll work on this year.
Great video! I think doing a small amount of exercise first thing can really make a difference to your energy levels later (so your walk would provide that as well as light), and sometimes dehydration causes that problem too, so I keep a glass of water within reach whenever I'm on my computer so that I automatically keep myself well hydrated. Also, I tried light therapy lamps and I found them much less effective than using plant lights, which are also cheaper -- plant lights are brighter and happier, which I find are great for SAD in the winter. The only thing I really disagreed with here is the idea that if you don't do physical labour you aren't actually tired -- having done both, I find non-physical labour can be really draining in a different way, so sometimes just taking mental breaks (either resting/meditating or doing something like cleaning while not listening to anything) can also help you restore your energy.
Totally agree - used to be a saying "your brain is a muscle...". My work is 99% mental and I find I am most productive if I take a stand up/walk around 5 minute break about every hour - naturally if I'm deep in concentration and crushing it, a break is the last thing I want/need and I don't take one. But when I get stuck, switching from mental to physical and leaving the desk changes the circulation in the brain and lets those new thoughts float in. In college I would stand on my head for a few minutes (after cramming) before a test. It loosened me up and always helped refresh. Your brain definitely gets tired.
Hello. This is the first time I have watched your video. I appreciate the printed words, reference books, and interjecting some entertaining video clip. These techniques helped me to absorb the informational content. Keep up the good work. I'm off now to watch another video you have created. 🙂
Scheduling does help! I started doing it in the bigger of the year, specifically with my evening after work and it allows me more freedom and not constantly thinking about all the stuff I need or want to do and then end up not doing any of it.
As someone who wakes up at 5 am and grabs coffee right away, I found the 1-2 pm crash so eerily accurate. I’m gonna start changing that since it’s something I can totally change lol
You have an amazing ability to delay gratification. I wish more of my family members had this ability as they always have a million reasons why to NOT do something, rather than finding a way to do it. I was most helped by the information about delaying coffee drinking. I often awaken far too early, anywhere between 3 and 5am and thus drink coffee too early and then wonder why at 9 am I want to go back to bed or just sit around the house planning but not doing. Now I realize what has happened. I can drink decaf if I want a hot drink first thing, and then later have my caffeine. Some excellent information here. Thank you.
You might not have kiddos, but you have all of the sleep hygiene that kiddos do! (cool room, blackout, white noise). Throw in broken sleep and you're there! LOL Also, cold showers/cold exposure therapy has been EXCEPTIONALLY helpful for energy and managing my autoimmune condition. I can't recommend it enough.
I love the huberman podcast. I feel like I’ve learned so much. Gosh I’d love to be as smart as he is. But his podcast is great. He explains so thoroughly and not too complicated sometimes, he interviews interesting masters of their fields, doctors, scientists. It’s honestly amazing that his content is free because the information he presents is what scholars are currently studying. A great video perfect for the new year🎉❤ thank you!!
I recently moved to a village for work.. I wake up early before the sun rises and clean the yard (helps me get the day started with energy) I'm also working on a small garden to water every morning before going for work
Good video. I agree about multitasking. People weren't meant to do it. I'm the opposite with sleep, I need it really quiet. Getting out and walking first thing is the morning is a great strategy. Just getting out of bed, getting dressed and putting on shoes and going out give you a huge head start to the day. No cold shower for me, though!
Oh my, I rolled my eyes about getting out for a walk, but as soon as you said about 3 crazy kids I laughed, finally someone I have seen who has a realistic video for me haha my three crazy kids and I thank you!!
Happy new year, fam! What’s one thing you hope to achieve in 2023?
Happy new year to you and your family, I want to put less pressure on myself. :)
Make more healthful and enjoyable meals for myself! I am single and it is challenging to cook for one. Have you made a video on that?
Hi there Nisha, Happy New Year! 🥳🥳 Well one of my goals is to have a better sleep routine, so this video is perfect for that 🤩 Some others are to have more structured days as well as having balanced days throughout the week 😅🍀 I would also like to do more screenless activities
Read more and be on my phone less
Happy New Year. This year I want to use your meal plans to bring calmness to our week and help my husband with weight loss. Much appreciate all you do!
I'm a primary care physician and I approve of ALL of these. Only note: when it comes to "motivation", be kind to yourself. Not every moment of the day should be productive. ;)
Thanks Nicola! And yes, I agree! I try to do a yoga nidra every afternoon to rest, and it is so restorative and relaxing.
Wow. You are a primary physician and approve of these. They must be true! Even the one about caffeine.
Yesssss!
Jesus Christ bless you!
So sick of seeing comments with this intro lmao like all these tips can be found on google, so congrats for spending $$$ on a degree which gave you the same info I verified on google for free
1. Get sunlight, 2. Consume caffeine consciously, 3. Remove biggest distractions, 4. Avoid sugary breakfasts, 5. Go for a walk after every meal, 6. Implement a workday shutdown ritual, 7. Use temptation bundling, 8. Optimize your sleep environment, bonus tip 9. Take a cold shower
Thank you. Saved me minutes of my life
Thaaaaaaaank yooouu❤
You're a legend thank you
You forgot the underlying most important point 10. Don't have children ;D
Incredibly helpful comment. Thank you for posting this. I’m watching the video right now (in the background). My focus is on writing this thank you! 😊
My absolutely fool proof boost - drink water!! Whenever I’m sleepy it’s the very first thing I’ll try. I read somewhere that our bodies aren’t actually great at recognising thirst and that by the time we are “thirsty” we are already dehydrated. We often mistake thirst for tiredness or even hunger. Drink first - then see if you’re still tired or hungry, because I have often found I’m not! Great video xx
Love this ! I’m gonna try it. 😊
I do this with hunger -- if I think I'm hungry and I know I shouldn't be, I drink water. I'd say that's the problem maybe 1/3 of the time, which is wild haha
Even better: drink 3 glasses of water, first thing in the morning. Before you do anything else. Your body and mind will thank you for it :-)
I've read also drinking one of the water glasses with salt helps to hydrate, this equals to energy.
I am thristy in the morning and during and after exercise. But it feels harder during the rest of the day because I don't crave water
Ive experienced a weird thing lately: feeling gratitude to the point of getting emotional every morning is changing my life. I have felt so happy and energetic. Its bot a energy thats physical it comes from a deep emotional place and overrides physical sensations because it fills me with joy and emotion
hello! are you doing some kind of gratitude journal or practice?
wow, thanks for share this beautiful idea & perspective.. I'll try it
Wow!!! Beautiful. I would love if you would share what you are doing/thinking to generate such a deep feeling of gratitude. I'm glad you posted. Thank you. :)
"I feel so grateful for ______. Please, can I have more?"
I have been doing this for gratitude lately, and it is so amazing for pinpointing key moments of joy in your life that you would normally glaze over, and instead, you remember them better
Yes. This is something I experience regularly. When I slow down, plan my day the night before and be productive throughout the day I have more room to actually think about things that matter. I try not to control the things I can’t and let things be and appreciate where I am in life as opposed to where I was and the beautiful family I have. I think about the joy they give me and how much that overpowers all the more hectic times and it brings me joy, with watered eyes. Like the smile and the water in my eyes now.
I literally laughed out loud when you said you sleep well because you don't have children. I really appreciate this video and all the effort you put into this channel. You have so much great information.
Haha! As a mom of toddlers I can 100% agree to this tip! 7.5-8 hours of uninterrupted sleep sounds like a fairy tale from another time and age…
@@juliekonigskind6434 Don't they have lockboxes for children?
Yay for being child free!!!
Haha so true. I’ve got 4 and lack of sleep is real.
it depends on the child. My daughter has always sleept 8h since first night she was born. shes 20 now and still loves to sleep.
Lack of motivation for me is a sign that I’m exhausted and I need to be lazy for a few days. Then I feel better and I’m doing my things. I think keeping an eye on the things that steal your energy is what matters. My biggest energy stealer is worrying and thinking about my problems constantly. I need to give myself a break!
Yessss!! If I just relax for a day or 2 I'm good to go :)
🙏🏻
I disagree with the concept of "willpower." It implies that lacking motivation is a personal failing. I think what most people are really lacking is the mental and emotional energy to do yet-one-more task on top of everything else in a culture that stigmatizes actual rest. The advice given to address it here is solid though, if I'm listening to my favorite podcast or watching something funny while I take care of task chores it does help a lot because you're focusing on something fun instead of the chore.
I agree with you. Rest is important!
So true
Word. I would also submit that many of us are inundated with tasks which don’t align with our passions or even our beliefs. I’ve had plenty of jobs and social obligations which I resented, or found futile, at best. Given that, it’s easy to see why we Sometimes struggle to get everything done.
@Virginia Hamamelis you're so right, oftentimes, especially for neurodivergent people ot/and people who are financially poor, "willpower" has very little to do with outcomes. You can want something more than anyone else in the world, but if you don't have the time or the means or the mental energy, wanting it doesnt mean anything
Balance is the most important part. Too much rest can be a bad thing and so can too much activity.
one thing that a psychologist who specializes in sleep CBT told me: don't go to sleep unless you're tired! even if that means getting less sleep/feeling like crap the following day. and if you can't fall asleep after 15 minutes or so get up again out of bed until you feel sleepy/can't keep your eyes open. It's important not to stay in bed because you can create a habit of wakefulness/a phobia of going to sleep from having sleep anxiety
Okay, can we talk about how well edited and filmed this is? It's fantastic!
☺️ I’ll send the kudos to our editor!! Thank you!
@@RainbowPlantLife Give tons of kudos to yourself as well! You put as much care and work into your videos as you do your delicious recipes! 😊
I also appreciate how well researched it is!!!
I was thinking the same thing! I love the effect of rearranging and enlarging the words from research articles to highlight the main point. Thanks for the well-organized advice!!
@@RainbowPlantLife 👍🙏😘🙏 YOU ARE SO BEAUTIFUL...GOD BLESS YOU QUEEN 🌹👑🌷!!! 🙏😘🙏
Respect to how you smoothly added your sponsored product. And you didnt talk about it for 2-5 minutes. Thank you for that.
20 minute meditation twice a day really works. It recharges neurons that are active during sleep in the morning and those over used in the day in the afternoon.
cite your sources good sir! (please?)
Meditation only doesn't work for me when I'm actually sleepy, cause then I just fall asleep. But it helps at literally any other time I need a bit of an energy boost, or am feeling anxious, which is often. It's definitely one of my 1st self care/management go-to's
How do you do it? Everyone speaks of meditation and I just don't get what I'm supposed to do. Sorry for the silly question
@Екатерина Жарова It's not a silly question at all! Indeed, meditation is kind of abstract & different people have different methods. In essence, it is simply an exercise in the discipline of being completely present in the moment, which is why there are so many different views on the "right" way to do it.
For me, I start by counting to 10, inhaling on the odds & exhaling on the evens. I focus on relaxing the muscles in my body one at a time (since general tension is something I really struggle with). If I find my mind fixating on a thought, I imagine all the thoughts in my head as part of a "river" flowing around me & just let the reoccurring thought flow back into it, returning my attention to my body & my counting. These methods work for me & have helped me in ways I didn't even expect.
But there are many ways to do it, & even many names people give their personal practice to avoid the criticism of "doing it wrong". Find a breathing technique you like, then experiment with ways to let go of cyclical fixating thoughts. You can even time yourself if you feel the need. That's pretty much all their is to it🙂
Is Meditation like giving a break to all you thoughts and emotions? Like put yourself in a blank to reset yourself?
Sorry for the questions but I agree that many people talk about meditation like “not a big deal” but do not share how to meditate, how this really works and how to integrate it into your life.
As someone who lives in Central Ontario, I know how important sun light is for energy and peace. I get up and go to work and it is dark. I come home... And it's almost dark. And by mid winter a lot of people are beginning to feel it
Yes. I find this time so hard with the limited daylight.
Do you think a SAD light might work?
@ingridmorgan7893 1000x yes! I use my SAD light (I call it my happy lamp) every morning and it helps SO MUCH. (I live in Minnesota, too, so we need all the light we can get in winter).
@@ThePhantomReborn thanks for confirming my thinking.
I live in Toronto ...so whts the solution?
I’m 60 years old, wake up every work day around 4:30, have a cup of coffee, do some exercises and a couple miles on the treadmill, usually a walk mile then a run mile. I haven’t slept well most of my life. I’ve tried everything and found that a good diet and exercise work best for me. Keep the good recipes coming. Thanks for all the suggestions. 😊
walking is a great exercise.
Caffeine is a stimulant drug, addictive, linked to pancreatic cancer, and a main cause of insomnia. Coffee produces acrylamide when brewed which is linked to cancer and birth defects. Starbucks was sued over this in California and lost. They have to post warnings on their California stores now. Drinking caffeinated beverages like tea, coffee, and cocoa is like eating a brownie with just a little bit of dog doo doo.
I am end 30’s I wake up also at 04:30 because my baby is an early bird, I prepare breakfast for my older child. I send my older child to school and I go for a walk with my baby. Then I come back and I do food and if I have not to do food then I do some training with my baby there.
I also do normal cleaning and organizing staff, read a book and do some learning, currently 2 things: 1) 15 min every day to learn a new language and 2) learning the functions of new software and reporting that it will be applied to my company so when I come back to work I am up today and I don’t feel lost.
I love to see the sunrise and the sunset and have the chance because of my early bird baby.
I sleep latest 10:00 pm.
I also drink 1 cup of coffee at 16:00 together with my husband after he come back from work. This is our coming together after all activities and we talk about our day.
Before having children I was used to wake up at 06:30, go 30 min running (goal 5 km or more) come back shower and breakfast and get ready for work. This was a really good start with a lot of energy. Now with children I just have to adjust myself. But I am looking forward when they are 2-3 year older that I can continue with my older routine (if the early baby is later a normal sleeping child). 😉
@@EG-qq4gw my hats off to you! You have your priorities right, children first. One day you’ll turn around and they’ll be off on their own. Making time for yourself is also important. I love to hear when couples have a good routine that allows them to fit everything in but also keep the balance. My wife and I raised three children to be responsible adults and contributors to society. We made family time a priority. Wasn’t easy, but 41 years later we’re still together and all the kids are doing well. Keep up the good work!
@@robertchriscoe5830 ❤️
I started taking a quick walk outside in the morning, and it’s been a game changer for my energy. I also realized that I was drinking coffee too early-waiting a bit really helps!
I’ve also cut down on distractions by keeping my phone out of sight. It’s surprising how much energy I save when I’m not mindlessly scrolling! I've been using Reclaim Screen time app that has helped me manage my screen time effectively.
Hi from Minnesota where it's definitely winter! 🥶 But believe it or not, we still get outdoors year-round. It's necessary to keep the winter blues away. And the coldest days are often the sunniest, and we definitely don't want to miss out. So as the Scandinavians say, there's no such thing as poor weather, only poor clothing. 😂 Thanks for these fantastic tips. A few I've successfully incorporated (delaying caffeine and switching to green tea was a game changer), and a few new ones to try.
When you said we have been lied to about multi-tasking, I subscribed because I think the same! Multi-tasking is just not our thing as humans, being aware of this, gives you more control, and you don't have to pretend you are multi-tasking. Thanks for sharing this ma'am.
I'm surprised taking a walk after eating was mentioned. For about half a year now I've been instinctively doing that (10 to 20 mins walks) and it has been a very possitive change, as it helpes me relax and even improve my mood.
Believed it or not. This is the first video that I came across on your channel. I watched so many of this kind of productive videos and this one is the best so far. I love it. No BS, great sensible advice, nothing exaggerated. I love your chill vibes. It makes me feel that I can follow those tips easily. And your cooking videos also look great! I'm not vegan but I love tofu. Definitely gonna check your others video. And please do more of this kind of content!
A work space with lots of natural light has done so much to help my productivity! I moved into a new house recently and my office has two huge windows and it's such a mood boost when working! Thanks for the great tips :)
The writing down next day tasks tip is like gold to me. Such a great idea! I can definitely see how getting that out on paper frees your mind in the evening.
For me, it helps me sleep better since I don't keep being worried hoping I won't forget those tasks in the morning.
Great tips! For those who are working on these things but are still tired all the time, see a sleep doctor. I've struggled with sleep and low energy for years and despite improvements with my sleep hygiene, diet, and exercise it wasn't getting better. I was recently diagnosed with type 2 narcolepsy (brain has trouble regulating sleep), which I've probably had for years. Put the work in to improve your energy and sleep, but also see a doctor if you continue to struggle with being tired all the time.
Thanks for sharing that information. So after the diagnosis, did the sleep Dr help you to manage it and help you get better energy? Thanks 🙏
@@OP-mz3hr They prescribed some medicine. I still have to be good about my sleep hygiene, etc., but what normally works for others doesn't always work for me, so the medicine helps me when all else fails.
Also try mouth taping at night for better sleep!
Amazing breakdown of how to start small and stay on track at 7:25 . Thanks for sharing!
Part of gaining more energy for me went more like:
Step 1: Find out you have a severe iron deficiency and anemia
Step 2: Get treatment
A lot of these tips are great, but it’s also important to note that if you do these things and it’s still not working, especially surrounding sleep, food, and exercise, that you may want to get tested for iron deficiency, thyroid issues, hormonal issues, and any other similar condition that may be causing chronic fatigue. I also realized after my diagnosis that a lot of the issues I thought were psychological were likely due more to iron deficiency than anything else. Also if you are overweight or close to getting to there, you will naturally have less energy. Getting yourself down to a healthier weight will help a ton. Losing the weight I gained in college did wonders for me, and I know quite a few other friends with similar experiences.
Also as someone with ADHD, i often need to listen to podcasts and such in the background while I work or I won’t be productive so I need my phone on me, but when I’m doing stuff like writing, I leave my phone far away and that helps me focus on that. If you’re nuerodivergent you may have different needs, so learn what works best for you and go with that.
Another point she didn’t add was exercise. Twenty plus minutes of exercise a day is clinically proven to help increase energy. I used to do sports as a kid and I did better academically in the on-season than the off-season despite being busier. Due to health problems that caused me to be unable to exercise the way I was used to before, I stopped for a long time and it was terrible. I’ve recently started going to the gym with a friend and my energy is much better. I don’t go to the gym every day, but on the days that I don’t do physical exercise outside of work, I definitely have less energy. So yeah, especially for those of you with ADHD: don’t forget to exercise!
also low B12. I had low B 12 which caused tingling in my toes and I was tired a lot which is not normal for me. Once I got medication for it then I got my energy back.
And low Vitamin D. That's more for the people living higher up North with less sunlight, but can also happen if you're very indoorsy.
I'd guess a serious deficiency of any kind can have a similar effect.
And if we're talking about big factors, I've found that being a highly sensitive person (not so much emotionally, but to all sorts of stimuli; there's a book on it by Elaine N.Aron, PhD) can drain you a lot, similarly also spending a lot of time with people if you're introverted or on the autism spectrum. The tips in this video are great, but there's much more that could be contributing than just a bad daily routine or caffeine consumption.
I’m healing from Epstein Barr - the chronic fatigue and brain fog is horrible. That one is lesser known. I also take Armour thyroid for hypothyroidism. Be very curious - I went through 2 years of doctors not helping me
Me wondering why I'm tired: *hormonal issues* Ohh yeah that's right... I'm on HRT now xD That'd be why lol
mine was iron deficiency so bad i had to have an iron transfusion/B12, Vit D and Magnesium deficiency and now have B12 injections and all above supps for life. my "specialist" doctor didn't prescribe this to my parents when i was a baby having a duodenal bypass, thus having significant weight loss and and major malnutrition. but yeah.. no coffee before bed can help
temptation bundling is the only way I am still functional. No coffee before checking e-mails (I have sabotaged my life before by leaving them unchecked for weeks), no shower before exercise on days I don't have my club activities going on, no brushing the teeth before taking my meds. When I tell others about this, I often get shocked reaction, especially with the shower thing, but it works for me and I actually love it. That way, I get to work out before my workday starts and I don't have to motivate myself to exercise after work, which I often cannot do anyways because I am not going for a jog when it's dark outside.
Amanda in Santa Barbara, here -- a new follower. I like most of your suggestions, many of which I already follow. One disagreement, however. Going for a walk immediately after eating might not be a good idea for everyone. It takes a lot of energy to digest food, so it might be best to wait a half hour to an hour before walking. (I'm 69, so I am much more sensitive to my energy levels than when I was younger and had boundless energy.) I start each day with a shower and meditation, then a 1 hour (or more) walk, then vegan brunch (I only eat 2 meals a day), then a cup of coffee or tea. Then free time (I'm retired) to read, nap, watch RUclips, do yoga,, do errands, whatever. Then I eat a light vegan meal in the evening, watch a movie or RUclips and off to bed.
I really like your ideas for when one cannot (for any reason) aim for a perfect option. You give another idea which "Is better than nothing". It sounds so positive and uplifting. :)
Oh my goodness! On my walk this morning, I was thinking about ordering your book and figuring out some meals for the week! I'm so excited to come home to a new video from you! Thank you for the incredible work you do!
Happy New Year !
I've been applying these habits for the last year (although sometimes I slip up with some of them) or so and it's been a huge game-changer! Side note, I feel like we listen to the same podcasts and read the exact same books haha, love the tips you shared and how clearly articulated you are in their explanation.
Thank you Nisha :) I’ve had a really tough day. I was feeling kind of beaten down by life and I though I need to come up with a better daily routine, and then I saw you posted this :) perfect timing :) I appreciate you :)
Sorry about your tough day. Praying today is better for you and each day after.
@@Megan-gw6ol that’s so kind of you :) thank you :)
You are one of the most positive people I listen to. And have the best sense of humor. Let alone a fabulous cook. Ty for all your blessings you offer!!!
Well you just made my day! Thank you Donna!
Ok the first one I kinda get but it's also really hard to do living in the Northern part of Europe because in Winter there is just not enough sunlight. But I agree, a walk or a run first thing in the morning instead of social media scrolling, really boosts energy.
I live in southern Finland and I hear you on sunlight! I am able to take a walk mid-morning or straight after lunch during winter months and try to do that even in the worst weather because the light even on
a very overcast day is still stronger than artificial lighting. The Sun now is rising just before 8am so I can go for a walk quite early. My husband who rarely sees daylight due to work now uses a daylight lamp early in the morning while eating breakfast (5.30am) and he started getting into bed much earlier so now he gets enough sleep finally, - highly recommended!
My husband and I went completely caffeine free last May. Best thing we did for regulating energy. We sleep better too.
I suggest gradually change your shower from warm to cold. I believe you’ll get the same benefits without totally shocking your body. I usually run the warm over my body from front to back then have the water run on my back and neck as I change it to cold. Then, I turn my front to the chilly spray hitting my head and face first then letting the cold water go all the way to my toes. And, sometimes I do a couple of 360 turns of my body to hit every spot and it actually feels so good and refreshing. I really appreciate all of your tips in this video. Pray for me to get rid of my addiction to sugary foods. That is my worst energy zapper. Take care, go girl!!
We all know many people create clickbait videos about energy. Yours is exact opposite. Not only your advice is so concise but it works! I try to incorporate some of them and 4 days in, I actually see the result.
The coffee tip absolutely blew me away. I always depended on coffee that I drink (on empty stomach) for energy in the morning. Little did I know it made me crash in the afternoon. A game changer advice.
Thank you for creating this video, you deserve each view.
Just a reminder that these tips may help a bit for those of us with chronic illnesses, but don’t beat yourself up or feel like you’re not enough if they don’t :) Nisha definitely means well, but many of us with chronic fatigue due to illnesses get lectured a lot and are given “quick fixes” by people who don’t have our experiences. I’ve learned I can’t hold myself to the same standard as everyone else, only my own standard. ❤
Thanks for this comment! I have chronic fatigue, depression, and ADHD, and am allergic to 30+ foods so I’m extremely tired all the time. Just thinking about living a routine like this makes me more tired and depressed! But I’m trying to implement a few of them and remember that while my progress is slow, it is still there. 🥲
I was gonna write something like this, specifically drawing on the part where she said “we have the energy but not the willpower” cause actually I have the willpower, I don’t have the energy 😂 my work isn’t that physical, I spend a lot of my day at a desk but I also have a handful of autoimmune conditions that leave me depleted, exhausted and cranky cause I really wanna do XYZ but my body is incapable of it. So while a lot of these tips are awesome, I agree. Don’t beat yourself up! Sometimes it just be that way :)
I love this video. I totally hear you I'm here because I have severe anemia that intensifies 10x during my period. lol I definitely don't have the energy but my willpower will have me testing a few of these tips out
I don't believe that this video was meant as a cure for chronic illness. As someone with fibromyalgia, chronic fatigue, brain fog, and thyroid issues, I have already been doing what's suggestioned here for the past year. The 20-30% improvement isn't a cure, but has been worth it.
I love this comment because it makes the content available here more inclusive. I have severe hormonal fluctuations and have been on harsh medications because of that and most of the times willpower building drains me to do everything else. I have flowing with life by taking one step at a time starting with just taking sun. I will disagree to not going out during fog because nothing beats natural light if you can expose yourself even for 5 mins it helps. Just taking natural light helped me fix sleep and mood so much that I'm able to bring myself to exercise. A small step could lead us to do many steps in the course of time. More power to people with intention ❤
I really, really appreciate that you bring actual scientific studies into your tips. I find that some wellness circles are gullible and start proselytizing without doing the research to back it up. Like, please don't do coffee enemas. Your colon is not meant to drink coffee, your mouth is.
Great video! My 14 yr old homeschooler was dragging this morning so I sent him out for a walk. "You never should have watched that video Mom!" he said. Ha ha!! 😂 Lots of great info. Thanks!
HA I love it!
I am turning 52 next week and been lifting weights for 38y not sure if its allergy season but this year it gets harder.... i quit the pre workout and creatine and will wait to get caffeine in after i wake, i have matcha and mix it in smoothie. I train when I wake up, guess walking more makes sense too thanks i will try those tips. Very useful
The tip I learned is that it's best to exercise early because your hormones keep pumping for at least an hour and a half after ending the exercise, so in order to fall asleep, you need to let those wear off.
Another quick one: nighttime eye mask. I love mine. I get better sleep because of itl
Eye mask, yes!! Me too
Ooo what kind of eye mask?? I struggle falling asleep too! I’m too awake or my mind is not in that relaxed state
And, exercizing gives a boost of dopamine which helps with motivation and working off to dos
I just had to comment because while I enjoy your tips, it's your humour which made me subscribe as it's laugh out loud funny. Your line about your house being poorly insulated which helps keep your bedroom cool in the winter took me out! I'm a new subscriber but am loving your videos :)
Great tips. Also some great comments for chronic illness peoples around. To add to the discussion, it's worth noting that neurodivergent folks (ADHD, Autism, Dyslexia, etc.) also tend to have fatigue as a side symptom, and that if that's the case, one of the biggest things you can do is identify (1) ways to stop masking (putting energy into acting neurotypical), and (2) the ways your brain naturally wants to work so you can ride the flow more often and fight it less (e.g. sensory tools like gloves for washing dishes/gardening/cleaning, or a coat rack where you're naturally piling clothes anyway, or doing a task in planned 10-minute bursts instead of 'have to do it all at once', or getting a fidget toy, etc.). Those two things can reduce a large amount of mental load and the mini-fights throughout the day that you may not even realise you're having with yourself but definitely drain your energy. Also, for those open to it and for the right brain types, store-bought energy regulation managers (ie meds) can be very helpful too, particularly for ADHDers.
gloves for washing dishes is godsend
I’m 19, out of highschool, not in college and don’t have a job and I find myself very often with bad anxiety at night, no energy during the day and just..it enjoying myself because I feel “lazy” when in reality we just don’t have much to do here. Thanks to this video I’m really excited to implement these new routines into my schedule. And like I said I don’t have a job but I am an artist, I could easily plan my days around learning how to do new things, I also love going outside but I don’t walk, I usually just sit there in the sad sad cold(I’m only half joking) and unlike my caffeine addicted older brother(also half joking) I enjoy tea much more than I enjoy coffee. I drink protein shakes in the morning as I’m currently trying to lose weight and was confused as to why I felt so tired in the afternoon, these shakes are pretty sweet and now I’m really thinking why I use them as meal replacers instead of enhancers. I already have so much motivation and ideas of how I can implement being more active and having more energy in my life. So thank you.
Also I don’t have children but I have a dog and a cat who I love dearly and on top of that I also have an injury I should REALLY be doing therapy for. I can’t wait to pass this onto my mom who has the same problem as me, she’s just a little more stubborn and seems to have more excuses…I’ll also be getting that app to lock myself out of socials so I don’t get caught up in the anxiety of it all. Sorry for the dump I just tend to actually do things if I over explain my issues XD
great video! i would suggest those who aren’t fans of caffeine(like myself) to take two cups of water, squeeze half a lime, and add one ginger ice cube. it boosts my energy tremendously. also it supports your digestive system
thats a great recommendation! thank you for sharing :)
I’ve started walking 5k steps in the morning and now I’m at 10k in an hour and 1/2. It makes me feel good and focused with my school work. I’m able to remember everything I study.
Yes, same! I’ve been doing 5k (at least) everyday and I feel great!
I recently stopped drinking coffee and was absolutely amazed by how much more energized I feel replacing it with mint tea. I just feel so much better because I’m less anxious and my stomach feels way better as well but I do like coffee so if I have it I try to have it after that. Good meal and hour and a half after waking up
My number 1 habit for limitless energy is to watch one of your vids since your energy, smile and positivity is contagious.
I just shared this with my partner! He’s been feeling tired a lot the past months and is “tired of being tired.”
I hope this video helps! I know how frustrating it can be to feel that way, I used to feel it all the time when i worked in an office.
great video and you are very easy to listen to, voice, mannerism and dictation. Great job
Thank you for your tips ☺️, they are very helpful. But please don't forget a lot of us are chronically ill and cannot find energy as easily as abled persons. We have to accept our limits.
that!
also, there should be far more studies and information on how the menstruation cycle affects energy levels.
at least in my country they only just started on studying how the cycle affects excercising.
So true that chronic illness really messes with energy levels. Even temporary illness does.
I think you have to be kind to yourself and not limit yourself maybe you can't get out of bed everyday but can you sit up two out of those five days? I think the attempt is important. the entire know your limits accept your limits blah blah blah is all good and well but it does a great deal to make sure you stay within those limits. a little push against them here and there can sometimes push that limit up which is good. Before y'all come after me with pitchforks and not saying the people that are chronically ill with MS and diabetes and health problems don't have limits they do.... but are thre are the limits because you feel bad and the limits you could push a little further but choose not to. Have discernment between the two for the betterment of your future self.
LOVE the lockbox! I bought the same one 10 years ago and I find it very useful for when there’s stuff around the house I don’t want to eat or eat all at once. A great way to augment natural will power, which fails everyone from time to time. Why don’t more people know about this idea?
You are the cutest person to give these amazing tips! Thanks for such a concise, very amusing and helpful video!
I ALWAYS think of you when I ask myself who I’d be in an ideal routine lol. You just seem so energized in a chill way. I don’t need to be some hustle crazy girl boss, but I just want to be graceful and awake in my day! ❤ this video is exactly what I’ve been hoping for from you as I transition to veg life. My energy can lag without certain foods that changed my dopamine or iron levels. Getting there! You read my mind w this video 🥰
☺️ you’re so sweet and made me day! Being graceful and awake in your day - what a beautiful way to put it!
Ah, Huberman will save us all! The morning sunlight walk routine is a huge game changer. Also the morning coffee delay. Great video, a welcome detour from food!
Thank you so much for the tips.
I start my day by meditating the Word of God and entrust the day in his hand. That help me a lot to focus and avoid negative vibes😊
I just watched this because this year I really hope I can make significant changes in my career and my life but alerts felt too tired. I will def try this
Excellent video! I would like to see an extended sleep video. I do like you...67 degrees, white noise(Headspace app) and hang a dark sheet over my window blind. Also, I read a light-hearted book for about 15-20 minutes, then do a night time meditation for about 10. It's a whole thing, years of insomnia. I am fascinated with the drinking of caffeine later in the morning. I'm trying that!
Haha! I'm a New Yorker born & raised. Can NOT sleep in quiet. I need noise. I sometimes put on a you tube video with ambiance sounds, like cozy cafe, and it helps. When I am in the suburbs, it's hard for me to sleep, for similar reasons. Jason is totally out in the back & going to get me. :D
such a good video, so actionable and I love how you cite your sources!
I live in the Netherlands and the sun starts shining hours after i have to wake up for work and uni during winter🥲 so I love the tip you gave about shining a light in your face!
I never thought of my CPAP as a white noise device until now. Double bonus!! Thanks.
I've recently been diagnosed with adult ADHD, and I feel like every single step of this video was meant for me to process and implement in my daily life!! Especially as I struggle with focus and sleep. Thank you for sharing these habits! 🎉
Try a good magnesium for sleep it also helps focus. Try to be aware of each time you begin to want to stray from task on hand. Make yourself finish one thing before starting another. Trust me, we’re all like this. Most of us have too much to do in a day. Take you’re time to observe your habits and note the ones needed to replace with maybe more time for you to unwind at nigh, IN BED reading, may help you wind down. Watching wild shows doesn’t help any of us calm our minds for rest. Shut off phone and put it outside the bedroom. Vitamins play an important role in how we feel make sure you’re getting the ones needed depending on your diet. Wish you well
Same. I watched it twice just to really soak in what she said.
Some of these things may not apply if you have adhd. For example there are common “tricks” that can include acruallt working with how ur adhd mind and motivation systems actually work, to maximize ur getting things done. If you have adhd , yes we can try and mask annd shame ourselves into neurotypical boxes but it won’t actually make you make the time more efficntly used. I forget the name of it but own technique I learned about , after having late diagnosis as well is something I naturally learned to do. Which is if you plan for allowing yourself to wander back and forth bw let’s say three tasks as you naturally do, you can still get a lot done. As long as they’re things you acruallt need to do lol , it is much easier for me to work with how I function and be strategic within that. Than to try and force myself to do one thing at a time only if I’m just not able to focus. No amount of willpower will make me lol 😆 it’s not about that. Willpower can make you do it , but the time will be horribly inefficiently used if it’s a force thing and it’s not how u roll with ur adhd. Anywho, there’s lots of little tricks ! I def use certain types of music a lot (even works first thing in morning when ur draggy in bed. Understanding that we’re basically functioning like dopamine addicts all the time at any good source lol when it is available means you can use that to ur advantage as well Lolol when u figure out what healthy dopamine “hits” work for you very well. My daughter is less about music and more about shows/re runs she’s seen a million times before on in background. Anywho not enough comment space in rhe world to suggest everything , also depends on some personal exploring and learning but there’s quite a bit you can do for both sleep and focus. Adhd also may have high prevalence of delayed sleep phase disorders which change some of this information if you do, and possibly the reasons and therefore solutions for ur sleep issues. Caffeine and other stimulants can actually make you sleepy 😂when you are adhd as well. But again it depends on person. Anywho good luck finding ur best strategies. ! :)
THIS "lesson" is very interesting thankyou regards from England uk.
I used to drink 5 cups of coffee a day but eventually phased myself off of caffeine completely because I get migraines and the caffeine I found to increase the frequency and severity of the migraines. For a long time I didn’t think I could go without caffeine, but several years on I’m so glad I don’t have to depend on it any longer. I really do feel better (energy wise) without the temporary stimulation.
True actually
This video showed up in my feed and was expecting the same stuff you hear everywhere but I actually learned something new, especially the part about not drinking coffee first thing. Thanks for the tips!
I do the cold shower too, after my regular shower and then turn it on straight ice cold. I tell myself it is extremely hot because it stings, it’s so cold. I do about 40 seconds & then turn and 40 more seconds on the back side too. I feel absolutely refreshed & empowered after that!
edits: chef's kiss
😂 I love what we do in the shadows 😂
Also, I’ve been using sleep sounds/sleep music/ASMR for 7 years now. Can’t sleep without it
I'm in MN, and it IS miserable. However, after staying inside for a week straight during pandemic winter #1, I've had to make myself take walks no matter what the weather every day. Haven't been able to do it first thing in the morning, because it's soooo many layers to put on first 🤣
As a productivity nerd who has practiced most of these tips for years, this was a well done and concise video!
As one who has scheduled my time tightly for more decades than you are old, I will suggest this: also schedule down time!!!!
As a creative (we all are in one form or another!) down time allows the mind to wander and our bodies to unclench…..
Ahhhhh!
Creative insights will introduce themselves❤
That being said, I love your content and thank you for putting yourself out here to be found!
this is great thank you!
I find it so interesting you included a cold shower. For the last five years or so, I always end my showers with cold water. I love a hot shower but I feel that if you walk out of one it really kills your energy so I just switch it to cold at the end
Such a fantastic video! Thank you for sharing
I live in the Netherlands- the sun rises at 9.00 and there is just about no sun. 50 shades of grey. Sunset is 16.30 but don't see the sun then either. So depressing.
Same i work in an office from 7 to 4 with a daily car drive. There is no time for morning walks in the sun
So if you cannot get that morning sunlight - zonneschijn in de ochtend - then instead walk outside during lunch. It is better than not getting sunlight at all during those winter months.
Used to live in 🇨🇦 and it was a similar situation during winter ❄️
Not a big deal for most people out there
Cheers from San Diego California 🇺🇸
I'd definitely invest in a sun lamp!
Hi Melissa, maybe you can try using that super bright desk lamp I showed in the video. Here's a link to the one I use, but there are many options, hopefully you can find one in the Netherlands: amzn.to/3jOStqA
Might be one of the best videos I've ever seen. Thank you for your contribution!!!
Love all these suggestions! I actively do most of these as it is and find that I have more sustained energy throughout the day and even on non-work/school days! One thing I also do is washing my face with cold water every morning which helps wake me up and I feel refreshed and energized. I shower at night, but washing your face with cold water can be very helpful!
Love this! You teach me so much Nisha!! Thank you!!
Get sunlight as soon as you wake up.... but I live in Canada, we don't have sunlight here right now until 0830 am ☺️😅🇨🇦🍁
Thank you!!
Thank you!!!
I Love your parents 😊 I think they are very cool !
Looking forward to buy your book soon!! 🤗💕
I really needed this video. Thank you Nisha for once again providing helpful recommendations that are easily obtainable for normal humans. Over here just being grateful for you…also for your brownie recipe. Lol!
Aww you're very sweet, Angie! Thanks for your thoughtful comment! Glad you love the brownies too haha!
andrew huberman, cal newport, and james clear all in a single video love the change of topic
Huberman might have led with nsdr or yoga nidra though. I don't love his nsdr routine I tries, I prefer some yoga nidra vids without much of the mysticism. I never feel as rested just from sleeping as I do after a good yoga nidra session
I laughed when I heard the last tip about the cold shower. I can vouch that it really works! I don't do it every day, but when I do, I never regret it. It feels awesome when you get out. ;D
I like your ability to be real. These same tips are said all over the place, but its generally given in a "rise and grind you machine" kind of tone. Thanks for being human :D
Great tips! I've been doing most of those for about three years. I find that with intermittent fasting I rarely get tired anyhow. Bright light as soon as you get out of bed is very helpful. I close my self in the closet and crank up the lights for a few minutes after I get up. I am starting to make more lists for things to do throughout the day, but I don't organize it by time yet. That is something I'll work on this year.
The quality of these videos are next level. These are television/ netflix worthy.
Great video! I think doing a small amount of exercise first thing can really make a difference to your energy levels later (so your walk would provide that as well as light), and sometimes dehydration causes that problem too, so I keep a glass of water within reach whenever I'm on my computer so that I automatically keep myself well hydrated. Also, I tried light therapy lamps and I found them much less effective than using plant lights, which are also cheaper -- plant lights are brighter and happier, which I find are great for SAD in the winter. The only thing I really disagreed with here is the idea that if you don't do physical labour you aren't actually tired -- having done both, I find non-physical labour can be really draining in a different way, so sometimes just taking mental breaks (either resting/meditating or doing something like cleaning while not listening to anything) can also help you restore your energy.
Totally agree - used to be a saying "your brain is a muscle...". My work is 99% mental and I find I am most productive if I take a stand up/walk around 5 minute break about every hour - naturally if I'm deep in concentration and crushing it, a break is the last thing I want/need and I don't take one. But when I get stuck, switching from mental to physical and leaving the desk changes the circulation in the brain and lets those new thoughts float in. In college I would stand on my head for a few minutes (after cramming) before a test. It loosened me up and always helped refresh. Your brain definitely gets tired.
Hello. This is the first time I have watched your video. I appreciate the printed words, reference books, and interjecting some entertaining video clip. These techniques helped me to absorb the informational content. Keep up the good work. I'm off now to watch another video you have created. 🙂
Your cold shower moment is spot on.😂 Inspired by Huberman, I tried! Lasted 6 seconds, tops.
LOL it's definitely painful! But I find that dancing like a maniac helps me get through it.
Scheduling does help! I started doing it in the bigger of the year, specifically with my evening after work and it allows me more freedom and not constantly thinking about all the stuff I need or want to do and then end up not doing any of it.
As someone who wakes up at 5 am and grabs coffee right away, I found the 1-2 pm crash so eerily accurate. I’m gonna start changing that since it’s something I can totally change lol
You have an amazing ability to delay gratification. I wish more of my family members had this ability as they always have a million reasons why to NOT do something, rather than finding a way to do it. I was most helped by the information about delaying coffee drinking. I often awaken far too early, anywhere between 3 and 5am and thus drink coffee too early and then wonder why at 9 am I want to go back to bed or just sit around the house planning but not doing. Now I realize what has happened. I can drink decaf if I want a hot drink first thing, and then later have my caffeine. Some excellent information here. Thank you.
You might not have kiddos, but you have all of the sleep hygiene that kiddos do! (cool room, blackout, white noise). Throw in broken sleep and you're there! LOL Also, cold showers/cold exposure therapy has been EXCEPTIONALLY helpful for energy and managing my autoimmune condition. I can't recommend it enough.
You talk so damn clearly! Fast but not rushed! AWESOME
I love the huberman podcast. I feel like I’ve learned so much. Gosh I’d love to be as smart as he is. But his podcast is great. He explains so thoroughly and not too complicated sometimes, he interviews interesting masters of their fields, doctors, scientists. It’s honestly amazing that his content is free because the information he presents is what scholars are currently studying. A great video perfect for the new year🎉❤ thank you!!
Totally agree with everything you said. An amazing free resource!
I recently moved to a village for work.. I wake up early before the sun rises and clean the yard (helps me get the day started with energy) I'm also working on a small garden to water every morning before going for work
Good video. I agree about multitasking. People weren't meant to do it. I'm the opposite with sleep, I need it really quiet. Getting out and walking first thing is the morning is a great strategy. Just getting out of bed, getting dressed and putting on shoes and going out give you a huge head start to the day. No cold shower for me, though!
This had some very useful content thank you. And the clip from ‘What we do in the Shadows’ made me smile.
You had me until the cold shower lol. Great info, thanks for the time you spend in putting out these videos 😊
Cold Shower is the best ever LOL
Seriously if you start doing it you will get addicted
Oh my, I rolled my eyes about getting out for a walk, but as soon as you said about 3 crazy kids I laughed, finally someone I have seen who has a realistic video for me haha my three crazy kids and I thank you!!