How to boost energy and motivation levels at work in the lead-up to Christmas

Don’t let the Christmas rush sap your motivation and energy levels at work, whether you’re rushed off your feet or counting the milliseconds until holidays.

Half of all workers are finding it harder than ever to stay alert at work, with a long year of lockdowns taking an extra toll on those both working from home and in their workplaces.

The run to Christmas and New Year is putting an extra strain on workers, particularly for those working in sectors such as retail, as it is the busiest time of year.

Meanwhile, many others with annual workloads winding down in December and summer holidays looming on the horizon are struggling to maintain motivation and energy during their day.

New research by Pureprofile, commissioned by Berocca, of more than 1000 Australians finds 49 per cent are struggling to stay alert all day at work.

A further 31 per cent also are finding it hard to stay motivated from a lack of physical energy and mental sharpness.

Motivation drops the closer workers get to Christmas.

Health and fitness expert Kris Smith says it has been draining to work long hours, in jobs that require constant concentration and juggling distractions in 2020.

“It’s been a very difficult time for everybody,” he says.

“You’ve got to look after yourself before you can look after anyone else.”

He says many people will be looking forward to a Christmas break and summer holidays with children, while others may not be able to do their usual activities this year.

“A lot of people are going to need an energy boost and extra mental sharpness to get through this tough time,” he says.

Neuropsychologist Dr Hannah Korrel says it is not unusual to start feeling exhausted towards the end of the year.

“The finish line is in sight and as we approach it, we may begin to slow down,” she says.

“Slowing down and losing concentration when you have a holiday looming is a sign you may be experiencing a bit of burnout at your job.

“Contrary to popular belief burnout is not all in the mind.

“It is a measurable physiological condition that has a number of negative impacts on our health and efficiency at work.”

Neuropsychologist Dr Hannah Korrel says December is a common time for workers to start feeling burnout.

Korrel says emotional exhaustion, feeling a little cynical about work and reduced efficiency are all symptoms of burnout.

“Burnout is a vicious cycle where we become cognitively slower due to stress – and the slower we are, the more stressed we feel,” she says.

“Ever feel like your brain is moving through molasses?

“You can get the job done, it just takes significantly longer than it normal would.”

Smith and personal trainer Sarah Boulazeris have devised a 28-day challenge for workers to bring back their energy and motivation to their work day.

As well as drinking a daily Berocca, they recommend workers take a minute at regular intervals during their work day to refocus.

“Every hour, take 60 seconds to come back to yourself, clear your mind of absolutely everything,” Smith says.

“Dream of anything – a new purse you wanted, running down the beach.

“Take 60 seconds to clear your mind of work or stress or whatever’s on your mind.”

The challenge also involves taking a 30-minute break away from the work environment every day, preferably including a little exercise, even if it is just a short brisk walk outside.

They also advise workers to organise their meals beforehand each day, as better food choices often are made when meals are planned ahead.

“It is hard to stay energised and focused all the time,” he says.

“With good nutrition, the more focused you stay at work.”

Retail sales consultant Danica Burch found a 28-day challenge helped boost her energy levels at work.

Retail sales assistant Danica Burch works in high fashion and is coming into the busy time of year when she needs to stay energised.

Burch, 28, took part in the 28-day challenge to be ready for the December rush, as well as to learn how to remain motivated during slow times of the day.

“With my job, I’m standing around all day, I can’t sit down,” she says.

“Sometimes when there aren’t customers … I do have that afternoon slump period.”

She says changing her lunch food choices and the daily Berocca has helped her keep her energy levels up.

“Whenever I’m feeling low energy at work, I’d go for a quick walk around,” she says.

“I’d also go for a walk for 60 seconds every hour.”

FOUR WAYS TO GET THROUGH THE END-OF-YEAR SLUMP

1.TOP UP YOUR EMOTIONAL BANK BALANCE

Burnout deducts emotional energy levels, but engaging in passive self-care activities – such as zoning out on the couch watching TV after work or on the weekend – does not give your emotional energy levels a boost.

Take part in active self-care rewards such as getting a massage, playing golf, or doing a hobby you love to feel better mentally.

2. SLEEP NOW, NOT LATER

Many workers stay up late or get up early to cram as much as they can into their days at this time of year, thinking “we’ll make up for it during the holidays”.

But they will be better off maintaining their sleep schedule and trying to achieve their eight hours each night now than trying to catch up next week or next month.

3. EAT WELL AND EXERCISE

Busy workers – or those tempted by festive treats and drinks – also can put off eating healthily and exercise until they are on holidays.

Good food and exercise is what provides the brain with the building blocks to make serotonin, the happy hormone.

Aim to eat 30 different types of plants (grains, fruits, legumes) each week and move your body for at least 15 minutes each day.

4. GET HELP

If you continue to feel really crummy, it may be a sign something is not right.

Consider a change in workplace; try meditation and journaling; or seek help by visiting your GP or calling lifeline on 13 11 14.

SOURCE: Neuropsychologist Dr Hannah Korrel