10 Ways to Energize on the Go to Maintain Peak Performance for Both Introverts and Extroverts

We all have a finite amount of energy. Some more than others. Your energy is a factor of many things: your amount of sleep, the quality of your sleep, your diet, level of exercise, your lifestyle, and last but not least, your mindset and emotional state. Some careers and lifestyles are more energy demanding than others. Or sometimes if we’re attending or hosting a large event, it can tax our energy levels more than usual. Regardless if you want more energy throughout the day or at events, here are 10 ways to recharge throughout your day to maintain peak performance:

battery1. What’s your circadian body rhythm? Also known as your sleep/wake cycle or body clock. We all have natural body rhythms throughout the day. My low is between 1-3 PM which is typical for most people, and then again from 2-4 AM. Our rhythm dictates whether we are a morning or night person. Most of us are intuitively aware of it, however, we don’t always have the chance to honor it. When during the day do you feel your body naturally at a lull? That would be the ideal time to get away and take a quick cat nap. If you follow your body’s natural cues regarding when to go to sleep and wake up, your circadian rhythm should stay balanced, but a change in your schedule (staying up late long hours at work one day or sleeping in on Saturday), can disrupt your body clock. Also, limit your use of technology in the evening. Bright lights evening hours can throw off your body clock by confusing your brain into thinking it’s still daytime. Artificial blue light (the type that laptops, tablets and cell phones emit) is the worst culprit, so try to power-down tech devices at least two to three hours before bed.

2. Does certain music help relax you? If there are, I suggest creating a playlist. You can use this when you’re in the room while others are on stage and in your room in private as background. have a playlist called ‘Center’ that consists of binaural beats. Binaural beats have the ability to lull us into a state of total relaxation. They can quickly and effectively trick our minds into entering a meditative state by mimicking the frequency of theta brainwaves. It’s an option to use audio to help ground and relax you wherever you are, as long as you have quality headphones. Remember, the brain will only respond in an intended way if it receives the sound frequencies at the same time through headphones.

3. How specifically do you spend your down quiet time? Is it alone in a quiet room? Or do you multitask with calls, emails, social media, etc? If it’s the latter, I suggest in those times that you spend it specifically people and electronic free (except for a grounding/soothing music of course).

4. Do you have a grounding/centering breathing practice? It doesn’t need to be 15 or 20 minutes. Even taking 30 seconds to close your eyes, tune out everything but your breath and heartbeat when we check in ever 90 minutes will help you recharge throughout the day? When you do this, consciously relax the top of your head, your eyes, cheeks, jaw, and shoulders. Work your way down if you have more time.

5. What activities recharge you? This can be exercising, taking cat naps, reading, listening to music, walking in nature or on grass barefoot. The more tools we have in the box, the better we can strategically plan it throughout the day.

6. Are you familiar with anti-static electricity grounding pads? Some people swear by it especially during the dry winter months, others feel nothing. Many people, including me, feel calmer and more relaxed when using the grounding pad to drain the static electricity from our bodies. I personally love them. Maybe because I’m introverted and highly sensitive that it works well with me. If it doesn’t work, it’s relatively cheap. If it does, it’s worth its weight in gold!

7. Are you taking anything for your adrenals to balance your cortisol? Many of us have ongoing stress throughout our life. Large events can be especially taxing on our adrenals. Our adrenals release cortisol to help us stay revved up and on high alert. Over time, the prolonged low-level over-activation of our stress response and elevated levels of cortisol can lead to lead to health problems, including weight gain. I recommend you start a supplement that supports your adrenals and balances your cortisol while starting a wellness practice and working with a coach who can help you with your mindset. I recommend you do your homework on a good supplement. Some are better than others. You won’t feel the effects instantly. Some people take longer than others depending on the level of stress on your body.

8. How do you feel about essential oils? Lavender scent, in particular, can help reduce stress, anxiety, and improve sleep. Lavender contains silexan which has an anxiolytic, or anxiety-reducing, effect. This can be part of your recharge regime and be used throughout the day.

9. I know it may sound corny, but hugs. Studies have shown that long deep hugs reduce stress, reduces anxiety, and releases oxytocin. Oxytocin causes a reduction in blood pressure and of the stress hormone norepinephrine.

10. What’re your ideal hours of sleep? If at all possible make those hours sacred and non-negotiable. Your mind detoxes only with good/quality sleep. Stick to a Consistent Sleep Schedule. A regular bedtime is one part of the equation, but waking up at the same time daily will also help keep your circadian rhythm in check. It may be tempting to grab some extra shut-eye on weekends, but doing so can throw off your body’s clock during the week.

Recharging throughout the day, whether you need it or not is essential to maintaining your energy and reducing anxiety and stress. It’s the little things that add up to the big things! As you go through these strategies and figure out what works best, create your own ‘Best Practices’ for you moving forward with throughout the day and especially during long events!

Also remember, it’s not your career or lifestyle, it’s your perspective and interpretations about that lifestyle that either fuels or drains you. Shoving down our emotions only leads to future health problems down the road.



Jade Goodhue

Jade Goodhue

Jade is an ExecuNet Career Strategist and Career Coach. Working 1:1 with high-level senior executives, Jade provides strategic guidance and coaching to help ExecuNet members land their next great opportunity. This includes uncovering their unique personal value proposition and defining competitive differentiators to advance their careers. Additionally, she provides detailed feedback for improving a personal marketing collateral—well beyond their résumé.

In addition to ExecuNet, Jade is the Founder and Owner, The Mastery Factor: Mindset and Behavior Specialist for leaders. She designs, develops and delivers one-on-one and group high-impact leadership development programs, as well as provides accountability, coaching, and cognitive and behavior assessments.

Jade served as a captain in the United States Marine Corps, she was a company commander, a black belt martial arts instructor and served two combat tours to Iraq. After transitioning from the Marine Corps, she gained a myriad of financial sector experience.

Jade holds a Bachelor of Science in Engineering and Minor in Japanese from the United States Naval Academy. She now attends the Harvard Extension School as a Candidate for a Master of Liberal Arts in Psychology. Her certifications include Lean Six Sigma Green Belt, Neuro-Linguistic Programming (NLP) Master Practitioner, and in progress as a Board-Certified Behavior Analyst. She’s a volunteer at The Animal Foundation – a non-profit organization operating Nevada’s largest animal shelter and animal adoption center.

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