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Make marginal gains to increasing your energy


When looking at how to improve our energy in the most depressing month of the year, there are tangible behaviours we can look at that make a significant impact on our subjective feeling of being energised. These top three factors make a significant difference to our feeling of energy.

We know that the most reliable and sustainable way to create lasting behaviour change is to start small. By trying too much research tells us that we are simply setting ourselves up to fail.

If you feel like you need more energy this month, try implementing some lifestyle ‘marginal gains’ where you try to make small 1% improvements to these behaviours rather than trying to drastically overhaul them.

Below are the three factors which can significantly help your energy levels. We recommend taking each factor and applying it your own lifestyle and rate it from 1 to 10.


Diet, nutrition and hydration

Factors such keeping a balanced diet, keeping stable blood sugar level and staying hydrated throughout the day can have a big impact on the way we feel and think.

Rate how satisfied you are with your diet, nutrition and hydration. Score yourself out of 10 where 1 is not at all satisfied and 10 is completely satisfied.


Exercise and Movement

Humans were built to solve problems on the move. Exercise (physical activity like running or HIIT) and movement (regularly  getting out of your office seat and walking) reduces stress levels, increases our energy and sharpens our focus. This month we hosted a webinar with Dr Judith Mohring on ‘Winter Wellbeing’ where we discussed how movement affects our brain. 

Rate how satisfied you are with your exercise and movement. Score yourself out of 10 where 1 is not at all satisfied and 10 is completely satisfied.


Sleep and Recovery

Sleep is an often overlooked but crucial part of our wellbeing. While sleeping, our body rebuilds our psychological and physical resources to provide us with the energy to tackle another day and optimise our performance. Effective sleep is about quality as well as quantity. 

Rate how satisfied you are with your sleep. Score yourself out of 10  where 1 not at all satisfied and 10 is completely satisfied.


In the spirit of marginal gains, look at the behaviour that you rated as the least satisfied. Do you still agree with that rating? If so, just focus on this behaviour.

Think, what can I do to improve this behaviour by just one single percentage?

If you are interested in finding more about how we could help your organisation make marginal gains by changing just 1% of behaviour, contact us now for details of our workshops, webinars and coaching programmes.


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