Let us be honest. We don’t always feel like stepping into that meeting room or hopping on that Zoom/Teams call. Our energy might be low, our minds elsewhere—maybe the baby kept you up all night, or you have just hit that mid-afternoon slump. And sometimes, there’s no option to reschedule or take a long break. The meeting is on in 10 minutes!
So, what do you do when you have to show up, but you just can’t seem to muster the energy?
I have always believed in managing not just our time and money but also our energy. After all, how we show up can make or break a meeting or presentation. But, surprisingly, there isn’t much written about quick ways to energise ourselves right before we need to be “on.” Sure, there’s plenty out there about long-term energy management, motivating teams, or revving up a crowd (sitting under productivity tools, meditation and wellness and public speaking tips).
But what about us, the leaders who need a quick pick-me-up?
Here are a few quick energy boosts (not all at once! but you can stack them) that have worked for me, with the intention of a) raising my energy level, b) raising my enthusiasm level, and c) raising the positive impact of my participation. I would love to hear what works for you, too!
Slow down – take a breath
First things first, pause. Take a deep breath. Then take another. In through the nose, out through the mouth. Repeat this at least three times. This simple act can take just 1-2 minutes, but it’s incredible how quickly it can centre you, calm any pre-meeting jitters, and give you a little boost of clarity. Don’t go overboard. A colleague once asked me why I was breathing so heavily 😊
Meditate – or just have a laugh
If you have more time, try a quick meditation or, better yet, a laughing meditation. Yes, it sounds odd—who wants to laugh when there’s nothing funny happening? But there is nothing like humour to lift your spirits and energy. If meditating feels too awkward, find a funny video that always gets you laughing. Keep a small library of these on your phone for those low-energy moments. 1-2 minutes of laughter can work wonders. Because laughter can be subjective, I won’t inflict my taste here. You get the idea.
Quick physical activity
Get your blood pumping with a quick burst of physical activity. This could be a few jumping jacks, a brisk walk around the office, or even some dynamic stretching. Physical movement increases circulation and releases endorphins, instantly elevating mood and energy levels. (I have a small rebounder in my office, which I use between online meetings or all-day online meetings – yes, I haven’t figured out yet how this would work in the office, so jumping jacks might be your thing to do!).
Power posing
A lot has been written about this, and Amy Cuddle is famous for taking it worldwide. There is something to it, and it works. Take a moment to adopt a power pose—stand tall, shoulders back, and arms on your hips or raised in a “victory” position. Studies suggest that holding a power pose for just 2 minutes can boost confidence and reduce stress, giving you a quick energy lift.
Stretch and breathe
Stand up and stretch your arms, legs, and back. Pair this with deep breathing from above to increase oxygen flow to your muscles and brain. Even a minute of stretching can help reduce tension and increase your energy.
Chew gum or mints
Chewing gum or sucking on a mint can help stimulate your brain and increase alertness. The act of chewing increases blood flow to the brain, which can help you feel more focused and awake. Choose a flavour you find invigorating, like peppermint. My favourite is cinnamon.
Hydrate – water, not the other kind
Sometimes, low energy is simply a sign of dehydration. Drink a glass of water before heading into your meeting. Adding a slice of lemon or a splash of juice (I drink coconut water) can also provide a quick, refreshing pick-me-up. Skipping alcohol during a work day is highly recommended (for many reasons), but specifically before high-stress situations. Bears saying, for some reason – speaking to folks in the IT industry here!
Refresh with a quick face splash
If you are feeling sluggish, a quick splash of cold water on your face can be incredibly revitalising. It is a simple trick that can wake up your senses and give you an immediate energy boost. If you are wearing makeup or don’t want to wet your face, try using a cooling facial mist or a wet towel on the back of your neck.
Brighten your environment – light works
If possible, increase the light in your environment. Open the curtains, turn on an extra light, or step outside into the sunlight for a minute or two. Exposure to light, especially natural light, can boost your energy and alertness.
Light a candle or use a desk lamp
If you work from home or have some control over your environment, lighting a candle or turning on a desk lamp can help create a cozy, energising atmosphere. The act of adjusting your space, combined with the soft light, can help you feel more focused and ready to engage.
Listen to energising music
Create a playlist of songs that energise you. A minute or two of your favourite upbeat music can shift your mood and get you into the right headspace for a meeting. Music has a powerful impact on our emotions and can help you tap into the energy you need. And no, this is not the time to listen to Enya.
Use essential oils
A quick whiff of essential oils like peppermint or citrus can provide an immediate energy boost. Keep a small vial at your desk or in your bag. Inhaling these scents stimulates your senses and can make you feel more alert.
What’s in it for them? Visualise your audience
Now, take a moment to visualise the scene you are about to walk into. Think about the people you will interact with—who they are and what they want from this meeting or conversation. What is in it for them? Spend 1-3 minutes getting into their mindset. Not only will this prepare you better, but it also shifts the focus away from you, which can be energising in itself.
What’s in it for me? Detach from the outcome
One of the biggest energy zappers is focusing too much on what you want to achieve. Instead, try to detach from the outcome. Approach the meeting with compassion, curiosity, and enthusiasm for the exchange itself. No one enjoys interacting with someone who lacks energy or seems disinterested. So, take a deep breath, get curious, and bring your A-game—even if you’re faking it until you make it (one of the few times I endorse the “faking-it-until-you-make-it” approach!).
Stand instead of sit
If possible, conduct your meeting or presentation while standing. Standing naturally engages your core muscles and promotes better breathing, which can help you feel more energised and present.
Positive affirmations
I know many people poo-poo affirmations, and probably for good reasons. But I firmly believe that we have to be our own best cheerleaders. So, spend a minute or two repeating positive affirmations to yourself. Simple phrases like “I’m ready,” “I’ve got this,” or “I’m bringing my best self” can shift your mindset and boost your energy. Saying them out loud, if possible, can make them even more effective.
Practice gratitude
Take a moment to think about three things you are grateful for. This could be something related to your work, personal life, or even something as simple as your morning coffee. Gratitude shifts your focus away from stress or fatigue and can have a surprisingly energising effect. You could be grateful for the opportunity being presented to you – to attend a meeting or do a presentation. What’s not to be grateful about: people want to hear from you!
Use a quick visualisation technique
Take 1-2 minutes to visualise yourself succeeding in the meeting or presentation. Imagine speaking confidently, engaging with your audience, and achieving your desired outcomes. Visualisation can be a powerful tool to prepare and energise you mentally.
Adjust your Posture
Before your meeting or presentation, check in with your posture. Sit or stand up straight, roll your shoulders back, and lift your head. Good posture not only helps you feel more confident, but it also promotes better breathing, which can increase your energy and focus.
These suggestions will not take more than 5-10 minutes of your time, but they can make a world of difference. I have used them all, sometimes more than one! for when I needed a quick energy boost before a meeting or a presentation, or whatever and I really needed my best self to show up even though my best self was a tad tired.
What do you do to re-energise when you are not quite feeling it? I would love to hear your tips—share them in the comments below!
And as always, if you invest in yourself, the rewards will be unfathomable.
Until next time.
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