Your Complete Guide to Sustained Energy and Focus

You know this battle—the daily relentless push to give it all at work while your body and mind need a break. It is a struggle that I hear from my clients - and I know it well too. The constant tug-of-war between constantly navigate the demands of a busy professional life. I understand that feeling that comes with wanting to perform professionally and personally at my peak, and feeling like my energy and focus aren't cooperating. 

You're not alone in seeking practical, sustainable solutions to optimise your performance and wellbeing. The solution isn't about chasing quick fixes or overhauling your entire life overnight. It's about making informed choices and finding what truly works for you.

Fortunately, over the years, I've come to understand that being on top of my game won't continue if I sacrifice the essentials that you and I require for sustainable energy and focus. It isn't about forcing yourself to work harder; it's about creating a lifestyle that creates the conditions for you to feel more consistently energised and maintain mental clarity. 

Let me show you how it is possible to improve your energy and focus in your daily life. I'll use LifeStar's unique science-backed framework's five key activities—Move, Stop, Care, Connect, and Achieve to help you discover your personal path to sustained energy, laser-like focus, and a more fulfilling life. In the spirit of working with your energy levels, why not start by choosing one of the five activity areas you most want to explore.  You can always come back to the other activities later.

Finding Your Movement (Move point of LifeStar)

You don't need hours at the gym to feel the benefits of movement. Even short bursts can make a difference, like five minutes of simple exercises that can more easily fit into your busy day when you can't get a full workout. Movement is a powerful way to recharge energy and sharpen focus. Those few minutes of targeted activity can significantly impact how you feel and your mental clarity.   Here's some ideas. These aren't time-consuming add-ons; they're quick efficiency boosters for your day.

• Break Up Sedentary Time: Every 30 minutes or so simply stand up and walk around for 60 seconds, or do a few star jumps to counteract prolonged sitting.
• Incorporate Desk Stretches: Simple stretches relieve tension and improve circulation.
• Take the Stairs: A quick way to boost heart rate and energy.
• Schedule Short Activity Bursts: 10-15 minutes of brisk walking or a quick online workout can make a difference.
• Find What You Enjoy: Sustainable movement is about finding activities you love.

What kind of movement genuinely appeals to you? Whether it's a quick stretch, a walk around the office, or a few minutes of mindful movement, finding something you enjoy makes it sustainable.

Creating Space to Pause (Stop point of LifeStar)

The mental whirlwind of a busy life can be draining.  Learning to intentionally pause, even briefly, can help you manage stress and regain focus.  Even a minute or two of mental reset can be incredibly beneficial for concentration and overall wellbeing.

• Practice Deep Breathing: Calms the nervous system (e.g., box breathing technique).
• Engage in Mindfulness: Apps and online resources can guide you.
• Take a Screen Break: Step away from your computer and phone.
• Schedule Short Breaks: Treat them like meetings.
• Prioritise Sleep: Aim for 7-9 hours nightly for optimal function.

What does pausing look like for you? Maybe it's a few deep breaths, a moment of quiet, or a short mindfulness exercise.  Finding your way to stop the mental clutter is key.

Nourishing your Potential (Care point of LifeStar)

What you eat profoundly impacts your energy (ever heard the saying 'food is medicine'?) Let's explore the types of fuels that support sustained energy and sharp thinking. Think lean proteins, healthy fats and fibre-rich options.

Think about your daily eating habits. Do you notice how certain foods affect your energy levels and your ability to concentrate? Even small, informed nutritional choices can lead to significant improvements in sustained energy, sharper focus, and enhanced productivity.

• Prioritise Protein: Essential for stable blood sugar and sustained energy. Include lean sources like chicken, fish, eggs, Greek yogurt, lentils, and beans.
• Embrace Healthy Fats: Omega-3s in fatty fish, nuts, and seeds support brain function and improve focus.
• Choose Complex Carbohydrates: Whole grains, vegetables, and legumes provide a slow and steady release of energy.
• Hydrate Consistently: Dehydration leads to fatigue and decreased concentration. Aim to drink water consistently throughout the day.

What are your go-to choices in the protein, fat, and complex carbohydrate categories? When you choose foods you like, you're more likely to make it a consistent habit and have more consistent energy throughout your busy day.

Connecting and Recharging (Connect point of LifeStar)

Our relationships matter.  They can be a source of support and energy.  Consider the people who make you feel more energised after connecting with them.  Nurturing these connections is a vital, often overlooked aspect of maintaining your well-being, energy levels, and motivation.

• Identify Your Support Crew: Recognise those who provide positive energy.
• Schedule Meaningful Meet ups: Even brief conversations matter.
• Be Present and Engaged: Put away your phone and truly listen.
• Offer Support and Appreciation: Connection is a two-way street.
• Join a Community: Connect with like-minded professionals.

How can you nurture these essential relationships, even with a busy schedule? 

Actual achievement comes from focused effort, not just more hours. It's about focusing on the right things with better concentration and less mental fatigue. It's about working smarter, not harder.

• Prioritise ruthlessly: Prioritise those things that are both importanct and urgent.
• Time Blocking: Schedule focused work blocks.
• Minimise Distractions: Turn off notifications, etc.
• Break Down Tasks: Smaller steps are less overwhelming and more achievable.
• Build mini pauses into your work day:  Try focused work bursts with short breaks.

These strategies aren't just about getting more done; they're about enhancing your professional impact and achieving your career ambitions more easiliy. What strategies enhance your focus and productivity? (Maybe it's time blocking or pressing the 'do not disturb' button on your phone.)  Discovering your personal recipe for focused action is how you achieve more with less mental strain.

Download my free 'Energy & Focus Booster Kit' for practical tools and tips to get you started. The kit includes an energy audit, easy boost meal and snack ideas and a five minute desk reset.

Ready to create a truly tailored strategy that aligns with your specific professional demands and personal goals? I'd love to chat. Book a complimentary Clarity Call,  and let's explore what's possible for you. 

This journey towards sustained energy and a sharp focus is a personal one. Using the five points of LifeStar will guide you in finding your way to thrive.