Dr. Katrina Traikov ND

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5 simple steps to having more energy

So you can get stuff done and enjoy life!

All the B vitamins or caffeine in the world is not going to make any difference if you’re running on empty. Here are 5 simple steps you can take to get more energy.

Step 1 –  Become aware of how much energy you have. 

Everyone starts each day with a set amount of energy. This amount can vary from person to person and from day to day.

Make it a daily habit to check where your energy levels are at.

Close your eyes and take a few seconds to feel where your energy level is. You can visualize it like a gas tank, or rank it on a scale of one to ten.

Becoming aware of something is the first step towards changing it.

I challenge you to become aware of how much energy you have each day.

Step 2 – Become aware of how you spend your energy.

Just like our bank accounts, we don’t want our energy tank to be chronically overdrawn.

I challenge you to track how you spend your energy for one week.

Don’t change anything. Just observe.

Step 3 – Take time to refuel

If you don’t take care of yourself, you will eventually burn out.

Our daily lives are filled with people vying for our attention, and making urgent demands on our time and energy.

What’s important to you is often not urgent. It often gets put on the back-burner, or sits in the back corner of your closet.

I challenge you to take 20 minutes each day to do something that truly brings you joy. Make it a priority and guard it with your life.

The world will be better for it.

Step 4 – Set Boundaries or Limits.

We’ve all coped or been in survival mode before. But, as Danielle LaPorte says, “When you make ‘making do’ your normal. You’re giving up precious space to something that isn’t precious to you.”

I challenge you to treat your time and energy as the precious resource it is. Review your current commitments, and to check in with yourself when a new demand is being made of your time and energy.

Take a few breaths and ask yourself, how does this commitment or new demand make you feel? What sensations or emotions does it bring up?

Weigh this against the fact that growth and change can be uncomfortable, and can sometimes make us feel as though we want to run the other way.

Does this demand or commitment energize you or drain you? Is it consistent with your values? Is it getting you where you want to go?

Step 5-  Get Strategic

We’re often aware of conserving energy in our homes. We turn the lights off when we’re not going to be around, we fix air leaks to keep our house warm. We might even use timers on our thermostat.

When it comes to your energy, I challenge you to think strategically. What’s one thing you could change to free up some energy or use the energy you do have more efficiently? 

Reflect on what you value, get rid of some stuff, organize your space, simplify your life in some way, commit to address a health concern, learn to say no, set aside some time to refuel, or do something else entirely.

I’d love to see how these steps work for you! And, if you have any tips of your own, feel free share! Connect with me by e-mail info@valleynaturopath.ca or on Facebook @ValleyNaturopath.

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    Valley Naturopath is the Ottawa Valley’s choice for personalized alternative, integrative and holistic health solutions. Serving Pembroke, Petawawa, Renfrew, Cobden, Eganville, Killaloe, Barry's Bay and Renfrew County.

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  • Disclaimer


    Any information presented here is provided for educational purposes only and is general in nature. It is not intended to be health advice for any individual. Please speak to your health provider before making any changes – dietary, lifestyle or otherwise - for direct and individualized advice. As information changes constantly, the accuracy and completeness of any information presented here cannot be guaranteed. Access of the information presented is solely at your own risk. It will be assumed that access indemnifies Valley Naturopath and any person involved in the preparation of the information presented here from any and all injury or damage arising from such use.