by Rotem Cohen                          EnergyAndMotivation.com-----------------------------------------------------------...
Get the complete Positive Power Pack108 minutes of audio (+transcripts) to help youovercome laziness and procrastination a...
Energy BustersSo what we call the main energy busters in your life are…Bad sleeping habits obviously - I’m talking about p...
Because I don’t have to tell you what happens, right? You plan on being in bed by 11and before you know it, it’s already m...
build up in our body. I’m not going to get too deep into that. In fact, I just want to keep itreally concise into the poin...
I have stopped smoking about a couple of years ago. It’s one of the greatest things Ihave ever done for myself. Not just i...
the fridge and I will pour half of it out and replace the water with some tap water, so itwon’t be too cold. See, when the...
spend all day barely moving your body. That’s really terrible when it comes to yourenergy levels.You need to find ways to ...
Another thing is to just take breaks. I mean sometimes we overwork ourselves andforget to take breaks. You need at least 5...
A big energy buster is worrying and negative thinking. The biggest tip when itcomes to worrying is just to complete the ac...
Lastly when it comes to negative thinking or negativity in general, it’s just to avoidnegative people and situations as mu...
I can’t say that I never watch these things but I really try to get away from them. I mean,let me tell you something a lit...
vegetables or some whole cereal. Now another thing is to forget the idea of 3 largemeals. Break down your meals to 5 or 6 ...
The next thing is to actually learn how to breathe right. Learn how to breatheeffectively, which is right from the abdomen...
Another thing you might want to try is music. Now this may sound a little bit obvious,but many times we don’t consider the...
without wasting a lot of time and without messing up your sleep schedule so you willeasily fall asleep at night, but it ca...
You need to have something to work towards and when you have, I mean, life ismovement. You are always going towards somewh...
Then you want to anchor the habits. If you, like most of us, have habits that you haveestablished over the years, it’s not...
You say to yourself, “I know that I would probably fail in the first time but I’m going tokeep on trying until I get this ...
Now in order to just stay positive and inspired and motivated, you may need to read or     listen to uplifting material. L...
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Supercharge Your Energy

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27 practical ways to increase your energy levels. Visit: http://energyandmotivation.com

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Supercharge Your Energy

  1. 1. by Rotem Cohen EnergyAndMotivation.com-----------------------------------------------------------------------------NOTE: The information in this report is for educational purposes only and is not intended nor implied to be a substitute for professional medical advice.----------------------------------------------------------------------------- Copyright © 2012
  2. 2. Get the complete Positive Power Pack108 minutes of audio (+transcripts) to help youovercome laziness and procrastination and ignite your inner drive… Click here to get it now (FREE Download) Hi this is Rotem Cohen of EnergyAndMotivation.com and you are listening to Supercharge Your Energy. So, you want to be energetic, don’t you? Well of course you do! Who doesn’t? You want more energy so you can get more done with less effort and feel great in the process right? You want to achieve more. You want to enjoy life more. That’s exactly what I’m going to talk about today. How you can drastically increase your energy level… What we are going to cover… we’re going to talk about the main factors of personal energy which are sleep, nutrition, your activity level or activities in general and your mindset. Of course the mindset is very important and all these factors, of course, affect each other. Your sleep affects your brain. You brain affects your activity. They all affect each other. Now, there are more factors and we will mention a couple of them, but these are kind of the big ones. First, we are going to cover some of the main energy busters, the things that sap your energy, and how to eliminate them. Then I’m going to give you a few more tips for increasing your energy and finally one of the most important lessons is where I show you how you can actually take what you have learned and implement it as quickly as possible into your life. With that said, let’s just dive in. 2
  3. 3. Energy BustersSo what we call the main energy busters in your life are…Bad sleeping habits obviously - I’m talking about poor sleep, lack of sleep or too muchsleep. The second one is unhealthy lifestyle and the third one is stress. Now, I’m notgoing to get too deep about sleep right now because you are going to get a lot moreinformation about sleep and improving sleep in my Quick Start Guide to SleepOptimization.One of the main problems when it comes to sleep is that many people just don’t getenough sleep and I think some of the main reasons are just poor time management orjust not valuing sleep enough, just not giving themselves enough time to sleepbecause they think that it’s not important. Well, you know I’m guilty of that too.Sometimes I watch TV, I go online, I waste time that I could use… that could be betterused just sleeping, getting enough sleep.What I suggest is just to really take it seriously and set some limits. Give yourself alights out time. Just say to yourself “Okay, at 10 pm I turn off the TV or turn off the PC. Idim the lights down and I read a book” or something like that.You can even take it really seriously and write it down, even set yourself an alarm.Sleep alarm, that’s a great idea. You decide that at 10 o’clock, you are in bed. You setyourself an alarm to go off at 10 pm. It will remind you that you need to stop everythingyou are doing and just go to bed. Hopefully, you don’t have TV in the bedroom andyou’re not going to watch TV in bed. That’s not the idea :)I think it’s a matter of priorities or just really deciding, planning, and starting theevening early. Really start the evening early. If you are planning to be asleep by 11 pm,don’t get ready for sleep at 10:30. That’s just too late… 3
  4. 4. Because I don’t have to tell you what happens, right? You plan on being in bed by 11and before you know it, it’s already midnight and you haven’t taken the laundry out ofthe machine and you need to go to the bathroom, and now you are thirsty and finallyyou can’t just turn yourself off, right? You need some time to kind of relax and get intosleep mode. You know what I’m talking about right?So that’s why you start much earlier, like at least 2 hours before your bedtime. You startgetting into that sleep mode. You dim the lights. You turn off the TV. Maybe you startplanning your next day. Doing all the last little things that you usually get done beforeyou go to bed.The third thing is unhealthy lifestyle. It’s what you eat, what you drink, exercise thingslike that. Now unhealthy lifestyle choices affect your sleep but they also affect yourenergy in other ways, not just your sleep. We are going to talk about it later.There’s also lack of sunlight. We are just not getting enough sunlight because most ofthe time, most of us are indoors these days. Sunlight is really important to our body ingeneral particularly for sleep. Sunlight in simple terms regulates our body clock. It justtells our body when it needs to be awake and when it needs to sleep.It happens mainly through your eyes. Think of your eyes as kind of solar panels. Reallydo your best to expose your eyes to sunlight at least a couple of hours a day. This mightmean that you need to take off your sunglasses more or if you work in an office, maybemove your desk closer to a window if it’s possible. Do whatever you can to be in thesunlight during the day.Next as I said is unhealthy lifestyle choices and that’s a big area. The main thingshere are poor nutrition and lack of physical exercise. So when we talk about poornutrition, I think most of us these days are aware that a lot of the food we eat is of lownutritional value. It’s highly processed or overcooked or even toxic. Some of theprocessed food that we eat has toxins in it. Even if in very low quantities, these toxins 4
  5. 5. build up in our body. I’m not going to get too deep into that. In fact, I just want to keep itreally concise into the point.See, I’m not a nutritionist and though I have a lot of knowledge on nutrition, I have alittle bit of trouble explaining the biological kind of scientific side of things. I’m not goingto get too deep into these explanations. I would just get straight to the point and tell youabout some of the main stuff that you wanted to just get rid of, that you want todrastically reduce or remove from your diet.First basically, you want to mess up with your food as little as possible. Less cooking,less deep frying and we want to avoid highly processed food with all kinds of weirdingredients that you can barely pronounce, things like that.Next, there are what Brian Tracy calls the “white poisons.” They are salt, sugar, andwhite flour. Of course you have these in pastries, sweets, snacks, all kinds of snacksand, you know, sugar that you put in your coffee, salt that you just sprinkle on your food,things like that. Drastically reduce these 3 ingredients from your diet. If you can, eveneliminate them completely from your diet.Now, you might argue that you need salt and that’s true. Your body needs salt. But ifyou eat enough healthy foods like vegetables, you will get enough salt. You don’t needto add any salt. We add salt for the taste, not because we actually need it.Next is caffeine which you have in coffee and in chocolate and energy drinks, thingslike that, and there’s alcohol that you really need to keep in moderation.Lastly there’s smoking, which is not exactly nutrition but it fits in here. Now I’m notgoing to give you a full lecture on smoking, but I assume that you would agree thatsmoking is one of the worst things that you can do to yourself when it comes to healthand energy levels. 5
  6. 6. I have stopped smoking about a couple of years ago. It’s one of the greatest things Ihave ever done for myself. Not just in terms of health and energy by the way, but also interms of my self-esteem. Because you see, it’s kind of a side note here, anytime you dosomething good for your health, you boost yourself esteem…So anyway, I made a post about it on the Energy and Motivation blog. It’s titled How toStop Smoking in 30 Days or something like that.Now something you may not know about smoking is that it actually takes out nutrientsfrom your body, especially vitamin C on top of everything. I guess what I’m saying is ifyou are a smoker, do whatever you can to quit. I’m not going to tell you to try and cutdown because I know as an ex-smoker that it’s even harder to cut down on smokingthan to just quit.Now if you are a nonsmoker, great, stay that way. But also try to avoid second handsmoking as much as you can.The next thing is dehydration which is very, very common these days. We don’t spenda lot of time outdoors. We don’t get a lot of exercise. We just don’t drink enough.Instead many people tend to drink a lot of beverages other than water, like coffee andenergy drink, sodas, alcohol. A lot of these drinks actually have to some degree, adehydrating effect. They actually make things even worse.Basically you need to drink a lot of water all the time. Drink water. Have a small bottleof water with you wherever you go if you need to. By the way, when you crave foodsometimes, especially snacks, when you feel like I need a snack, many times it’s justbecause you are thirsty. At least have some water before that snack. Many times youwill see that you were just thirsty.You know what? Get used to drinking water that are not too cold. That’s my tip toyou. I drink tap water in room temperature. Sometimes I take a bottle of cold water from 6
  7. 7. the fridge and I will pour half of it out and replace the water with some tap water, so itwon’t be too cold. See, when the water is too cold, we just wet our throat and it makesus feel refreshed, but we don’t drink enough. When the water is not cold, it’s easier todrink more. Try to get used to drinking more water and if it helps, drink roomtemperature water or not too cold.Next there are food intolerances and the reason I’m mentioning it here is because ofthe fact that you can have food intolerance and not even be aware of it. In fact, my wifeas it turns out has lactose intolerance. We have only discovered it a few years ago andshe is my age. She is 35. I have actually discovered it in an eBook that I got online whilesearching for a solution to her repeating throat infections. For the last few years, shedoesn’t consume any dairy and she rarely ever has any throat infections. When beforethat, she used to have throat infection like every other month or so.By the way, in case you don’t know, lactose is milk sugar which exists in cow’s milk andof course, dairy products. In fact, many experts these days believe and a largepercentage of people are lactose intolerant.So many times you can be, you have some food intolerance and not even be aware ofit. I would recommend especially if you suspect that there is something wrong with yourdiet, maybe you don’t feel great all the time. Maybe you have lows of energy. Maybeyou have some kind of digestion problems… do a test.Try removing dairy and/or gluten for 2 weeks at a time. Try, just remove dairy fromyour diet completely for 2 weeks and see what happens. See how you feel. That’s whatI recommend, but of course when it comes to nutrition, you might want to consult aspecialist, a doctor, maybe you want to get your blood test and so forth.Next is lack of physical activity, another plague of modern life. I’m not going to talkabout actual exercise in this segment because it belongs more into energy boosters.But right now, I just want to encourage you to avoid inactivity. See these days, you can 7
  8. 8. spend all day barely moving your body. That’s really terrible when it comes to yourenergy levels.You need to find ways to add more physical activity to your day. Whether it’s liketaking the stairs instead of the elevator. Parking your car a little bit further or not…sometimes… I’m sure it happened to you - that you spent a lot of time looking for aparking space close to where you need to get to instead of just parking away from thereand walking a couple of minutes by foot, so just put this in mind and try to add moreactivity to your day instead of avoiding it.Carry stuff in your hands instead of on a trolley. Walk faster. Stand up and movearound, stretch. Move about quickly. In fact if you just, for example, clean up the housebut you do it really quickly, it will become more of an exercise.So basically the idea is to make sure that you don’t spend your whole days sitting onyour butt. You have to find ways to insert physical activity to your daily life.The next big energy buster is stress. One of the main causes of stress in our lives isour busy fast paced lifestyle. We just try to do too much, too fast. There’s alsoinformation overload. A lot of information coming at us from every direction.First, I would say to just shrink your to-do list. Just find ways to do less. You don’t haveto take the whole world on your shoulders.Try to eliminate some of your tasks and your responsibilities. Find ways to delegateor even procrastinate on things. Just let things that are not really that important - letthem sit until they become un-actionable.Another thing to consider is to just slow down. Get your priorities straight. Maybe youjust need to simplify your life. Maybe just do less stuff. Get less information, less news.You don’t have to know everything about everyone at all times. 8
  9. 9. Another thing is to just take breaks. I mean sometimes we overwork ourselves andforget to take breaks. You need at least 5 minutes every hour, at least one day off aweek, and at least one week per year to just get away from everything. Just time torelax and be with yourself or with your family without work. Just time out for your brain.Now, sometimes you just need to schedule time for fun. This is one of the key points ofthe great book, The Now Habit, by Dr. Neil Fiore. He calls it “the un-schedule.” Youneed to schedule time for fun.First schedule time for fun because that is what you live for. You don’t live to work.You work to live, right? Schedule the time for yourself for the things you love to do firstand plan your work and your other engagements around the way of the life that youwant to live, the things that you love to do because they come first.It’s a matter of priorities again. Another thing is to just learn to relax. Sometimes wejust, we don’t stop and relax. Just take a break from time to time. Do some deepbreathing. Do some meditation, and don’t over complicate it - meditation is simply a wayto relax and refocus by not thinking too much. Just slowing down your thoughts and notfocusing on anything. That’s the basic idea.Sometimes all you need is just some alone time, just some time away from things.Now another thing that you can do is add some relaxing elements to yourenvironment, to your surroundings, whether it’s work and whether it’s at home. Maybemore soothing lights, some nice music in the background, a few plants… maybe somescented oils, things like that.Lastly, spend some time in nature. Spending time in nature is very important for yoursoul. So try to spend at least a few minutes every day in nature even if it’s just on abench in the park. Listen to the birds. Look at the tree. Touch a flower. I even dare saysometimes take off your shoes and walk barefoot on the grass, seriously. 9
  10. 10. A big energy buster is worrying and negative thinking. The biggest tip when itcomes to worrying is just to complete the act of worry. The idea is to complete thethought of worrying. If something worries you or if you fear something, don’t just let it sitin the back of your mind stressing you out. Just pause and think it through. What is theworst case scenario and what you’re going to do about it? Just thinking about it willdrastically reduce the effect of that worry or that fear.Another thing is to just be aware of the way you think and start monitoring yourthoughts. Don’t let yourself think freely about anything. Start countering negativethoughts with more positive thoughts. Find the positive in everything and try to avoidwords like never and always. These are 2 words that we use when we say negativethings whether it’s to ourselves or out loud.Don’t say, “I’m always late” or “I never get around,” you know. Try to think moreaccurately, “Am I really always late?” Well no, “I’m not always late.” Be accurate, right?Think more accurately about things.I guess I should take a step back and remind you that your thoughts matter. The wayyou think matters. If you cannot say “Okay only I will know, so I can think whatever Iwant,” No, you know.Watch what you think, figuratively and even literally. What do I mean? Well you can usepen and paper. Now, it’s something that I have been doing since I remember myself,but maybe it’s something that you haven’t tried before. So I suggest that you give it atry.Get a notebook and start writing down your thoughts, your worries, your plans, thingsthat you need to do, ideas, anything. Just put it down on a paper. It helps to think, tofocus, to get to the right perspective on things, so give it a try. 10
  11. 11. Lastly when it comes to negative thinking or negativity in general, it’s just to avoidnegative people and situations as much as you can. Of course, we cannot always do itbut you need to do your best to stay away from negative people.I’ll tell you a little secret. One of the most negative people I have ever known in my life issomeone who is very close to me, a relative, and I actually had to take drastic step inmy life in order to really get away from this person because he was really holding meback.See, sometimes we tend to underestimate the effect of other people on us. We thinkthat we can just kind of ignore them but you really cannot. They have an effect on you.Their negativity robs on you. Keep this in mind and do whatever you can to stay awayfrom negative people and negative situations. And by negative situations, I mean anyevent or place that you know is stressful or have some kind of negative effect on you.Anything from useless arguments to crowded places that you can avoid.If you ask me, I suggest that you stop reading, listening, and watching news. Youknow what, let me tell you something. Not only do I not listen or watch the news in anyway, I mean unless it comes to me and it does, you don’t need to consume it all thetime. It will come to you anyway. You know, the important stuff, you will hear aboutthem.But I’m going to tell you something, I believe that all these thrillers and action movieshave a negative effect on us. I like to watch comedies, sitcoms, interesting stuff likeDiscovery Channel, but let me ask you something, don’t you think that watching a showabout a murder investigation or even documentaries about sickness and aboutdisasters, that type of things, don’t you think that they have a negative effect on you?Don’t you think that it brings you down, that it adds more stress and fears into your life?Don’t you think that these images get imprinted into your brain and stay there? 11
  12. 12. I can’t say that I never watch these things but I really try to get away from them. I mean,let me tell you something a little bit personal, my wife and I don’t watch TV together. Imean, usually she would watch her murder investigation shows, I don’t even remembertheir names, in the bedroom, and I will go to the living room and watch Seinfeld orsomething like that, because I don’t want to watch these things all the time.I mean, maybe if once or twice a month, you watch an action movie, maybe that’s okaybut why do you need to watch violence and evil and things like that on a daily basis? Ithink it gets into our head and I think it robs us of energy and I think it adds stress intoour lives.It’s not a course about positive thinking and I’m not going to spend too much time tryingto convince you of that. Just something to think about. So let’s move on.Energy BoostersNow, it’s time to talk about some energy boosters. Stuff that you can do starting todayto increase your energy levels. I have already talked about some of the things thatyou want to remove from your diet. Now we are going to talk about the foods that willgive you energy.The things that you want to add to your diet. What we do want to eat is mostly raw andnatural foods. Like fruits, vegetables, nuts, seeds, eggs. The more raw the better, lesscooked, less processed foods as much as possible. I’m not saying don’t cook eggs butat least make sure that a good portion of your food is raw, natural food. If you have likea grilled chicken breast, at least make sure to have a good salad beside it.Now don’t skip breakfast. You want to have a good breakfast. It’s really important foryour energy levels. Example of good breakfast is just something like eggs and 12
  13. 13. vegetables or some whole cereal. Now another thing is to forget the idea of 3 largemeals. Break down your meals to 5 or 6 small, light. Eat lightly throughout the day.Finally you might want to consider taking a supplement. Now, there are obviouslymany options, but you probably cannot go wrong with omega-3 fatty acids, namely fishoil. It’s recommended in so many instances. I take it mainly because I’m pretty sure Ihave ADD and I have read that omega-3 is a natural ADD kind of a cure. That is why Itake it.But it’s a good place to start if you want to take some kind of supplement. Omega-3would probably be a good idea. Another one might be a magnesium. But you need tocheck into that, maybe consult a doctor. Maybe do some blood tests. See what’s betterfor you.So now let us talk about exercise. I have mentioned that you need to get a lot ofphysical activity during the day. But if you really want to be an energetic person, youneed to get some good physical exercise at least 20 to 30 minutes every day. At least 5days a week. There are dozens of ways to do that. I just want to give you a few ideas,just to remind you, so that you have no excuses.Going to the gym is not easy, I know. You know what, I haven’tgone to the gym for likemore than a decade. I don’t go to the gym. You don’t need a gym. You can get atreadmill and put it in front of the TV. You can do Yoga by watching some DVDs or evensome YouTube Videos. You can do fun stuff. You can just play ball. Find a friend thatyou can go out and play basketball with. Go out play with your dog. Get a dog if youdon’t have a dog, like an energetic dog, like a Labrador.Get a Labrador, and get a Frisbee and go for a 15 to 20 minutes playtime everyday withthe dog. There are dozens of ways. Just get a bike, try rollerblading… do somethingevery day, at least 5 days a week I would say, of 20 to 30 minutes of intense workoutthat you really break into a sweat. 13
  14. 14. The next thing is to actually learn how to breathe right. Learn how to breatheeffectively, which is right from the abdomen. When you inhale, your belly should inflatea little bit before your chest rises. You breathe first from below, from the abdomen,when you breathe in.Effective breathing means more efficient oxygen supply to the brain and to the differentbody organs, which of course means more energy. It’s a good idea to practice it, notonly because with time you will be more conditioned to breathe better, but also as a toolfor relaxation and refocusing.It’s a great thing to just take a 15-second break and take a few deep breathes, whenyou empty your lungs completely and inhale fully from the abdomen, like I’ve justexplained. Do these a few times a day, it will help reduce stress and give you a quickenergy boost. Try it.Okay next there is poise and pace. You want to get used to sitting and standing upstraight. And also moving a little bit faster, not too fast like you are in some kind of race,but you want to walk in a good pace, like an energetic person. Think like an energeticperson. How does an energetic person behave? How does he walk? How does hestand? How does he handle himself?You could say that at least partly, the idea is to kind of fake it before you make it.Especially if you are kind of gloomy, quiet, introvert kind of person. Try to be a little bitmore outgoing, a little bit louder, you know. Laugh out loud. Wear a big smile on yourface. Act a little bit more energetically. Dance, even by yourself in front of the mirror, actas if, pretend that you are an energetic person and with time, your mind will startbelieving your body, seriously. Just give it a try. For the very least, you will feel better.You will feel happier. 14
  15. 15. Another thing you might want to try is music. Now this may sound a little bit obvious,but many times we don’t consider the option of playing some music in the background,especially at work, which can be a great idea. If you could just play some, eitherrelaxing or energizing music in the background, that could be awesome right? You canmake a lot of your daily activities much more fun, much more energizing, instead ofenergy depleting, by just remembering to play some good music in the background.You can try really relaxing music or classical music or enigma style, or you can trysomething like rocky music while you exercise or clean up the house, things like that.Just keep this in mind and try injecting more music into your life.Now here are few quick energy boosters that you can use throughout the day to giveyourself an energy raise when you need it. The first thing is to just make sure that youhave some healthy nutritious snacks with you. Maybe some fresh fruit or dried fruit likeapricots or some kind of nuts or almonds. Some fresh almonds. I love almonds. One ofthe best tips I got from Yuri Elkeim of Eating for Energy (which I will probably talk moreabout in the future) is to soak almonds in water.Get some fresh almonds. Soak them in water. Put them in some jar with water and putit in the fridge for the night and it’s a great snack. It’s full of good protein. It’s energizing.It’s good for your brain. It’s something to try.Now for a quick refreshment, try splashing some water on your face, on your wrist,on the back of your neck - that’s a really good quick refresher. Don’t do it for just 1second. You can spend a good 30 seconds rubbing your face and wrist and the back ofyour neck with some water. It’s a good quick refreshment.Last but not the least is power naps. The idea of a power nap is to somewhere in theearly afternoon, take a short 20 to 40 minute nap. It can really recharge you especially ifyou are feeling a little bit sluggish after lunch. Now even if you can, you don’t want totake a 2-hour nap in the afternoon. The idea is to take a short nap that is energizing 15
  16. 16. without wasting a lot of time and without messing up your sleep schedule so you willeasily fall asleep at night, but it can really recharge you and energize you for the wholeafternoon and evening. It’s definitely something to try.Now you need to know how to fall asleep quickly because even if you feel tired,sometimes you will find it hard to fall asleep in the afternoon. What I recommend is toset an alarm clock for 30 minutes ahead and then lie down and close your eyes, andstart relaxing your body from head to toe, especially your face, your eyes, your neck,and start slowly counting from 20 to 0 while taking some slow deep breathes.Don’t focus on falling asleep, focus on relaxing and resting. You can’t force yourselfto fall asleep, so don’t even try. Just focus on relaxing, relaxing your eyes and yourbody. There is a good chance that you will fall asleep, that’s why you set the alarm… Sotry it.The next thing is to get inspired and motivated on a consistent basis, on a dailybasis. Now that might sound like I’m not exactly talking about energy but more aboutmotivation and mindset stuff, but I mean come on, you know that they are all related.You get energized when you are inspired and when you are motivated. You getmore motivated when you have more energy. So they are interconnected. Theyaffect each other.I would suggest that you get into the habit of reading and listening to good materials,self-development books, self-improvement blogs and watching motivational videos onYouTube or wherever, and finally - find your passion…You need to have some goals. Something to strive towards. There is alwayssomething that you want. I’m not saying that you have to have big financial goals or thatyou have to have the best career in the world or anything like that. But anybody hassomething that they want, even if it’s peace of mind. 16
  17. 17. You need to have something to work towards and when you have, I mean, life ismovement. You are always going towards somewhere. You might as well decide whereyou are going. When you choose your path, you get clear what you want. You naturallybecome more energized.Take Action!Now we are going to talk about how you can take all that we have talked about, all thatyou have learned and really take action on it. So the first thing is to just become moreaware of yourself, of the way you think, the way you behave, your habits, what you do,what you eat, what you drink, where you go, your energy level at all times. And this ishow you start creating change.The next thing is to just decide to become energetic. Anything that you want to do inyour life, any change that you want to create, you need to really make a firm decision todo it. Before it really becomes a decision there is really only a slight chance that it willever happen, whether it’s to change a specific habit, when you want to acquire a certainquality. You need to make a firm decision to do it.You need to decide to become energetic, not just having it like kind of an idea in yourhead. Then you want to set specific goals. Decide exactly what you are going to do,how you are going to increase your energy level. A good way to do it is to trade oneenergy buster with one energy booster every week or two depending on how big this isor how hard it is to implement.For example you can trade your daily chocolate bar with an apple or trade half hour ofTV with sleep or you can replace your newspaper with a magazine of your interest. 17
  18. 18. Then you want to anchor the habits. If you, like most of us, have habits that you haveestablished over the years, it’s not that easy to just change. You need to know how toanchor them. A good way to do that is to attach a new habit to a habit that you alreadyhave. For example, you can decide to drink a glass of water before you drink yourcoffee or you can decide to stretch right after you brush your teeth everyday or you cando some breathing exercise right when you come back from lunch.You attach your new habit with an old habit, something that you do every day, so thisway you will remember to do it and it will quickly become a habit.Now, use accountability partners. Some of the most successful people in the worlduse accountability partners. For example, I used it today. (and no I don’t consider myselfone of the most successful people in the world, but anyway) I told my wife that I willemail her this morning, my to-do list. I would tell her what I want to get done before 3o’clock and at 3 o’clock I will send her another email telling her what I had accomplishedfrom what I was planning to do. This is a really powerful tool for creating changes inyour lives, and for reaching your goals.See if you can find someone that you will feel comfortable reporting to on one hand butthat you will feel uncomfortable kind of admitting your faults to. You can for example tella friend of yours that you are going to do a 30-minute walk today and then you aregoing to report back to them if you have done it or not. Things of that nature.Of course, it can mutual, you can support each other. So try using an accountabilitypartner.Finally don’t give up when you fail. That is one of the most important things when itcomes to creating change and reaching new goals. You don’t want to give up when youfail because you see, I didn’t say if you fail, I said when you fail. You can expect failureand not be afraid of it. You need to treat failure as a set back or an obstacle, not likesomething permanent. 18
  19. 19. You say to yourself, “I know that I would probably fail in the first time but I’m going tokeep on trying until I get this done.” You don’t give yourself the excuse of “What thehell, I tried to work out and well I didn’t do it for 2 days, I didn’t work out, so what thehell, so I’m not going to work out for the rest of the week or for the rest of my life.” No,you don’t do that. You say, “Okay so I didn’t work out the last couple of days, but todayI’m going to work out even if it’s 5 minutes.” Get rid of the excuses and never give upon your goals.SummaryTo recap the whole program in 1 minute I would say this.Your energy level is a byproduct of your sleep, your nutrition or everything that you putinto your body, your activity level and your mindset, anything that goes on inside yourhead.In order to increase your energy levels, you need to find the things that damage yoursleep, the things that you put into your body that you shouldn’t and start reducing them.You want to increase your physical activity and get more exercise on a daily basis andfinally you want to reduce your stress level and just generally be a more calm andpositive person.Now in more practical terms, this means eating more natural, raw, and fresh foods;drinking lots of water; and eating lightly instead of stuffing your face. It also meanslearning to breathe right, watching your poise and generally behaving like a healthy,positive, confident, energetic person. You also want to find ways to keep your energylevels high without unnatural stimulants. We are talking about things like power napsand healthy snacks. 19
  20. 20. Now in order to just stay positive and inspired and motivated, you may need to read or listen to uplifting material. Like self-development books or motivational seminars and it’s never a bad idea to also set goals and follow your dreams and passions. Of course in order to take all this information into action, you need to start small and pick one or two goals or actions or habits at a time and commit to them on a daily basis. That’s about it. That was actually two minutes. I suggest that you listen to this program at least one more time and take some notes. Make a plan and start taking some kind of action that will help raise your energy levels. Just think about how having more energy can improve your life. If you have any comments or questions, please get in touch with me. You can easily find me through the Energy and Motivation blog at EnergyAndMotivation.com. (You can find my tweeter account, my Facebook account, my email… It’s very easy to reach me.) So I guess this is it. This is Rotem Cohen of EnergyAndMotivation.com, your personal drive coach. I hope you’ve enjoyed the ride and I’ll see you around. Thanks for listening. Get the complete Positive Power Pack108 minutes of audio (+transcripts) to help youovercome laziness and procrastination and ignite your inner drive… Click here to get it now 20 (FREE Download)

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