‘Don’t watch the clock; do what it does. Keep going.’ – Sam Levenson
As the year draws to an end, it’s common for pressure to mount among legal professionals. The ticking of the clock echoes the constant rush to beat deadlines with each client anticipating their case to be finalised before the year concludes. Amid all this, your already low energy levels are likely to take a hit.
Do you find yourself experiencing sheer exhaustion at the end of the year, coupled with an urgent need to settle all your pending affairs?
In my last trial of the year, I experienced a moment of utter disarray. As I made a submission during argument, I was suddenly plagued by the overwhelming thought that I was discussing a different case that I had argued the day before. Although my argument was sound, the brief moment of bewildering uncertainty underscored just how drained I truly was.
Yet, the year is not over, and we still have a mountain of responsibilities to wrap up, facing high expectations from both ourselves and our clients. The question stands – how do you navigate through this when you’ve hit the wall of fatigue, to such an extent that it feels like your brain is misfiring?
In my quest to overcome year-end fatigue and wrap up the tasks successfully, we discovered a myriad of methods to rejuvenate, revitalize, and maintain vitality.
As legal professionals, we may feel forced to accept a demanding lifestyle without respite, yet it is important to remember we have the power to enact change. Implementing minor adjustments can significantly transform our experience, ultimately enhancing our overall quality of life. It lies within our hands to cultivate more energy and thrive.
It’s time to empower yourself and stride confidently towards the year-end line with energy to spare! Here are a few quick boosts:
Boost Your Energy Levels with Powerful Foods
Food plays a vital role in determining your energy levels throughout the day. Think of your body as a high-performance vehicle, and the food you take in as fuel.
The quality of your fuel can considerably affect your performance. Therefore, it’s crucial to choose the right diet. Foods that are high in fibre, protein, complex carbohydrates, and healthy fats are your best bets.
Opt for High-Protein Breakfasts
Bowls of oatmeal, Greek yogurt, eggs, and protein smoothies can become your power-packed breakfast staples. Protein helps kickstart your metabolism and keeps you feeling full and focused throughout the morning. Ditch the high-sugar cereals and pastries that cause sugar crashes within a couple of hours.
Embrace Complex Carbohydrates
Instead of reaching for simple carbs, which spike your blood sugar levels only to have them plummet later, opt for complex carbohydrates. These slow releasing agents include whole grains, beans, fruits, and vegetables, making sure you have steady energy throughout the day.
Incorporate Healthy Fats in Your Meals
Avocados, nuts, seeds, and olive oil are great sources of healthy fats which serve as an excellent fuel source for your brain. Fat is also essential for nutrient absorption, hormonal balance and can provide a sustained energy source throughout your day.
Remember, it’s not only the type of food but also the timing of your meals that impacts your energy levels. Don’t skip meals, especially breakfast, and aim to eat at regular intervals to keep your energy levels stable.
Stay Hydrated to Stay Energized
Remember how your mom always nagged you to drink more water? Turns out, she was right. Water plays a significant role in maintaining your energy levels. Over 60% of our bodies are water, and dehydration can cause fatigue.
When you’re dehydrated, your body has to work harder to ensure normal bodily functions, which can lead to feelings of exhaustion. And given that you’re swarmed with year-end duties, it’s easy to ignore the signals our bodies give us when we’re feeling dehydrated.
It’s worth noting that hydration isn’t only about getting a specific amount of water each day. It’s more about a balance that can be achieved in different ways. Here are some insights:
- Drink small amounts regularly: Get into the habit of drinking small amounts of water regularly throughout the day. That way, you’re constantly replenishing your body’s water levels before dehydration sets in.
- Opt for hydrating foods: Consuming water-rich foods like fruits and vegetables is another way to remain hydrated. Watermelons, cucumbers, and oranges are great choices.
- Stay mindful of your coffee intake: Although caffeine might give you that much-needed pick-me-up in the morning, it can cause dehydration. So, make sure to balance your coffee intake with plenty of water or herbal teas.
So, legal professionals, it’s time to fill up your water bottle and keep it on your desk.
Power Up with Energizing Snacks
Good nutrition isn’t just about the main meals. It trickles down to your snacks too. Instead of reaching for sweets or chips when mid-morning or mid-afternoon hunger hits, consider having an arsenal of energizing snacks on hand. These nourishing bites can be your secret weapon to keep energy levels high and tackle exhaustion head on.
Smart Snacking Choices
If your old snacking habits need a makeover, don’t worry, you’re not alone. The trick is to find snacks that are not only delicious but also packed with the nutrients your body needs to keep its energy levels high.
Nuts and Seeds: Low in saturated fat, high in protein and fibre, nuts and seeds deliver a steady stream of energy. They’re also rich in magnesium, a mineral that assists in converting food into energy.
Fresh Fruits: Fruits, particularly bananas, apples, and oranges, are excellent energy boosters. They provide natural sugars for a quick energy hit, in addition to fiber, which helps maintain steady blood sugar levels.
Yogurt: Packed with protein and probiotics, a serving of Greek yogurt can help you feel full and keep your gut healthy, while providing a steady release of energy.
Energy-Boosting Smoothies
If you prefer liquid snacks, then energy-boosting smoothies could be your ally in the battle against year-end exhaustion. Combine fruits, vegetables, nuts, seeds, milk, or yogurt, and perhaps an energy-boosting supplement like spirulina or maca powder to create a delicious, nutrient-dense, energy powerhouse of a drink.
Not having time to make a smoothie is not an excuse, just pop into your nearest Woolworths or Checkers and you are bound to have a pick of your favourite smoothie!
For energy boosting supplements see NOOTROPICS – Professional Mind Resilience Institute (pmri.co.za).
Stay Energized with Music and Podcasts
Music has always been a renowned booster of both mood and energy. Whether you’re finishing up a report or drafting a difficult pleading, the right tune can make a world of difference. For some, peaceful classical music helps increase focus and concentration. For others, pop or rock music with an uplifting beat provides the perfect energy boost. It’s all about finding the rhythm that syncs with your personal workflow.
Podcasts, on the other hand, provide an excellent way to engage your mind while undertaking more routine tasks. Whether it’s a debate on contemporary issues or even a comedy show to lighten the mood, podcasts can help you multitask effectively while keeping fatigue at bay.
No matter your genre preference or the type of legal work you do, music and podcasts can be powerful tools in combating end-of-the-year exhaustion. They can break the monotony of work, invoke positive emotions, and help you stay productive and energized.
Increase Vitality with Stretching Exercises
A sedentary lifestyle, such as a typical office job, can leave you feeling depleted and exhausted. Physical activity, particularly stretching exercises, is a vital, often overlooked, strategy to counteract fatigue and boost your energy.
Why stretching exercises?
Unlike hardcore workouts, stretching exercises demand less of your time and energy. However, they still provide a significant energy boost. Stretching increases blood flow to your muscles, supplying your body with a fresh load of oxygen and nutrients. This flush of vitality instantly perks you up, particularly during those repetitive, late-night legal work.
Moreover, stretching exercises have a latent bonus; they do a fantastic job of relieving muscle tension. This is especially beneficial for professionals who spend most of their day hunched over computer screens and piles of documentation. A regular stretching routine can help combat the prevalent professional scourge that is backache and neck stiffness.
Here are a few simple yet effective stretching exercises you can incorporate into your daily routine:
- Neck movements: Slowly tilt your head side to side and up and down.
- Shoulder rolls: Roll your shoulders in a circular motion, moving forwards and backward.
- Arm stretches: Extend your arm across your chest. Use your other arm to pull it closer.
- Twisting the torso: While seated, gently twist your torso from side to side.
- Leg stretches: Extend one leg out in front of you while seated. Gently reach out towards your outstretched leg.
All these exercises can be done in the middle of your busy day, be it during a quick break or even seated at your desk. So, spend a minute or two, sneak in these stretches, and feel an instant boost in your energy levels.
Of course, to maximize the benefits, pairing these regular micro-sessions of stretching exercises with longer periods of physical activity such as walking, cycling, or yoga during off-work hours will do wonders to your overall energy levels.
Remember, small tokens of self-care in between piles of paperwork can make a massive difference in your energy levels and overall work performance.
The Impact of Sunlight on Energy Levels
When considering ways to boost your energy levels, it’s not just what you put in your body that counts; what you expose it to is also crucial. One such factor that plays a pivotal role in influencing your energy levels is sunlight.
Sunlight isn’t just key for helping beautiful flowers to bloom or providing us with that ‘feel-good factor’ on a summer’s day. It plays a significant role in our biological systems too. Exposure to sunlight aids in the production of serotonin – a hormone that boosts mood and helps a person feel calm and focused. Low levels of this ‘happy hormone’ can lead to symptoms of fatigue and depression.
Note: Postponing your sunlight routine to after office hours is fully acceptable. The primary aim here is to glean benefits from the exposure to sunlight, not the heat it exudes.
Moreover, natural light exposure helps maintain a healthy sleep-wake cycle or circadian rhythm. Circadian rhythms are physical, mental, and behavioural changes that follow a 24-hour cycle and respond primarily to light and darkness in an organism’s environment. When these rhythms are disrupted, it may lead to feelings of lethargy and exhaustion.
Next time you feel your energy dipping, perhaps an open window or stepping outside for a quick break might be all you need to get that fresh boost!
Your Well-being is A Priority
While we agree that serving justice is a noble profession, we also believe that ignoring personal well-being for an extended period is doing injustice to oneself and ultimately your clients.
In conclusion, exhaustion doesn’t have to be the end game of your year.
